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Daily Gibberish

Hydra Movement: Strength is just the beginning!

PHASE: 1/2016 BAS THURS 

2/10/2016

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PHASE: 1/2016 BAS THURS WARM UP
Complete the following for as many rounds as possible in 10 min

Bent Arm Push Up Hold x 10-15s Hold
Scap Push Ups - complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang - complete 10-15s holds

ADVANCEDComplete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATEComplete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds - hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows

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    Author

    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