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warm up:
3 rounds of 1.5 push ups, 10 scap pull ring rows, 15 scap push ups 2. wrist work x 5min strength: 3a. bent arm planche holds 4 x 15s 3b. bent arm L sit hang 4 x 15s 4a L sit to bent arm planche 4 x 3-5 reps 4b muscle up 4 x 3-5 reps conditioning: 3 rounds of: max reps on push ups, pull ups. rest 2min measure each round and try and match reps no stopping and resting between sets is allowed warm up: @20/15kg
muscle/ power snatches x 25 back squat x 25 cleans x 25 klokov press x 25 (you can narrow your grip/drop the weight if its too heavy) strength: kettlebell swings 5 x 2min/ deadlift 5 x 4@ 70,75,80,80,75% turkish get up 5 x 5 metcon: back squat x 20rm @ 60% wherever i have inserted a 12noon class, it is the usual 12:15pm. any questions, please contact us by email or call me directly warm up:
ma bo narrow stance 5 x 2min strength: bulgarian split squat 5 x 5 harop curls 5 x 5 hyper extensions 4 x 8 reverse hypers 4 x 8 conditioning: 10min of skipping or double unders - compare totals to 2 weeks ago warm up: scap push ups sa and ba 2 x 10 protracted push ups 2 x 10 pull ups in full retraction/ scap pulll rows 2 x 4/8 strength: muscle ups/ ring dips 4 x 3-5 hspu/ pike hspu 4 x 3-5 conditioning: amrap 15min ring routines alt. 5 push ups, 10 scap pull rows, 15 squats run 400m between rounds  if you haven't seen the fights from last weekend, and you are keen on mma, watch it - definitely worth it warm up: 15min
seven reps on each of the following for 15min snatch grip deadlift low hang (knee) high pulls high hang (hip) muscle snatch overhead squat strength: 30min power snatch 5 x 3 @ 70, 75, 80, 80, 75% front squat 5 x 3 @ 70, 75, 80, 80, 75% metcon: complete 10-9-8-7-6--5-4-3-2-1 reps on deadlift @ 70/50kg push ups warm up: 15min pressure work - body surfing, partner pressure, wrists etc german hangs strength: 30min tuck planche 4 x 15-20s tuck lever 4 x 15-20s l sit press to planche lean 4 x 5 inverted l sit hang to l- front lever 5 x 5 conditioning: 10 min on the clock front support every time you stop, complete 5 sit ups and go back to it   warm up: 15min
running mechanics strength: 20min bulgarian split squat 5 x 5 (add 2.5-5kg to last weeks wt) harop curls 5 x 5 cool down: 15min complete 5 rounds of 75 skips on each leg, then balance for one min with eyes closed its friday so we do the locomotion, we do the locomotion with me  warm up: 3 rounds of: pull ups x 5, push ups x 10, squats x 15 protracted push ups x 10, scap pulls x 5@10s each strength: muscle ups/ ring push ups 4 x 3-5/5-8 hspu/ pike hspu 4 x 3-5 metcon: 50 burpees for time  |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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