12 Minute EMOM:
1. 10 barbell facing burpees 2. 50 double unders 3. 10 wall ball shots @20/14lbs 40 min emom
1: row for calories 2: 10 strict pullup 3: 15 kettle bell swings 4: box jump 5: rest pre-wod
3 rounds of commando crawls x 6m bent arm crawls x 6m lunge x 20steps Skill Floor rolling x 15min WOD Complete 5 rounds of Partner Carry x 20m Pull Ups Strict x 10 Inverted Burpee x 10 Duck Walk x 20m Prep
Balance Drilling x 10 min warm up Complete 3 Rounds of: inverted burpees x 10 Bear Walk x 21m back support hold x 30sec WOD EMOM for 30 min complete: 10 x Burpee Box Jump 10 x Wall Ball Shot DU x 25-30/ Singles 80-90 REST 5 min then complete for time 800m Run pre-wod
complete 5 rounds of: Farmers Carry x 50m Row x 200m lunge x 20steps WOD Every 3 minutes for 18min complete: From 0:00-3:00min - 2 rounds of 10 back squats @ 40/30kg 10 push ups From 3:00-6:00 - 2 rounds of: 12 back squats 12 push ups From 6:00-9:00 - 2 rounds of: 14 overhead squats 14 push ups From 9:00-12:00 - 2 rounds of: 16 overhead squats 16 push ups From 12:00-15:00 - 2 rounds of: 18 back squats 18 push ups From 15:00-18:00 - 2 rounds of: 20 overhead squats 20 push ups warm up:
complete 3 Rounds of: Straddle leg lifts (toes to bar) x 10 Lunges x 20steps Skip x 50reps Single Leg Glute Bridge x 10reps (+10s Hold) strength: Complete 5 rounds of Deadlifts x 3 @ 80% Front Squats x 3 @80% w 3s pause Conditioning complete 3 Rounds of: step up w barbell @20/15kg x 10 on each leg skipping x 1 min NO REST Prehab Calf Raises 2 x 20 Lying Cross Stretch 2 x 5 (+15s hold) Warm up
3 mins skipping + 3 rounds 10 scap press 10 push ups 10 broad jumps Strength *5mins to warm up to working weight bench press* Bench press 5 x 5 30 sec hollow rocks/holds in between sets WOD 10 min AMRAP 2 push ups 2 box jumps 4 p.u’s 4 b.j’s 6 6 8 8 10 10 Continue adding 2 reps every rounds for 10 mins Prehab. 2-3 rnds Lying external rotation x 10 Lying side raises x 10 Each side skill
leg assisted rope climbs x 10min find your 5RM Thruster WOD Complete for time 10-9-8-7-6-5-4-3-2-1 reps on Wall Climbs Lunges Push Ups |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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