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Daily Gibberish

bas - 23/12/2015

12/22/2015

Comments

 
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


Comments

oly - 22/12/2015

12/21/2015

Comments

 
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%



Comments

christmas holiday hours update

12/21/2015

Comments

 
wherever i have inserted a 12noon class, it is the usual 12:15pm. any questions, please contact us by email or call me directly
Comments

legs - 21/12/2015

12/20/2015

Comments

 
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

Comments

bas - 17/12/2015

12/16/2015

Comments

 
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
Picture
if you haven't seen the fights from last weekend, and you are keen on mma, watch it - definitely worth it
Comments

oly - 15/12/2015

12/16/2015

Comments

 
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

Comments

sas - 16/12/2015

12/15/2015

Comments

 
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

Picture
Comments

legs - 14/11/2015

12/13/2015

Comments

 
Picture
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


Comments

loco - 11/12/2015

12/10/2015

Comments

 
its friday so we do the locomotion, we do the locomotion with me
​
Picture
Comments

bas - 10/12/2015

12/9/2015

Comments

 
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

Picture
Comments
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    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • HOME
    • OPEN TRAINING PROGRAM >
      • ALL LEVELS
  • ABOUT US
    • Why Are We Different?
    • What We Offer
    • Meet the Team
  • GETTING STARTED
    • TIME TABLE
    • CLASSES >
      • UPPER BODY STRENGTH
      • Gymnastics Strength
      • Hand-Balancing
      • CONDITIONING
      • ASHTANGA YOGA
      • MOBILITY
      • Olympic Lifting
      • Kids Classes
      • Personal Training
    • Visiting CrossFit Athletes & Drop Ins
    • Free Trial
    • FAQs
  • Member Login
  • TRAINING
    • Testimonials and Reviews
    • What is Fitness?
  • CONTACT US
    • MEMBER REFERRAL PROGRAM