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WOD May 1st 2015

4/30/2015

Comments

 
 AMRAP 10 mins: 
Hollow Body Holds, Front Supports and Shoulder Stands L Sit Hold : 4x 30 secs
 
Shoulder Stand To Bent Arm Planches : 4x5


 Qdrs : 3x5


 AMRAP 10 mins: 
Complete as many rounds as possible in 10 mins of: Handstand Hold (Facing Wall), 20 secs Hollow Hold, 20 secs
Comments

WOD April 30, 2015

4/29/2015

Comments

 
Picture
Warm Up 
Tall Snatch 3-3-3-3-3-3-3

Strength
Back Rack Bulgarian Split Squat : 4x5 at 40% 1RM (Back Squat)

MetCon 
Chipper For time: 
Row, 500 m 
Run, 400 m 
30 Burpee Pull Ups 
20 Double Unders 
10 Box Jumps, 24/20 in 
20 Double Unders 
30 Burpee Pull Ups 
Row, 400 m 
Run, 500 m

Comments

WOD April 29, 2015

4/28/2015

Comments

 
Picture
Warm Up 
Scapula Push Ups : 3x10, rest 30 secs
Forearm Smash With Barbells : 3x10
 
Complete individually as 2 Teams 3 RFT: 
Row x 20calories, 10 x Push-ups, 20 x Air Squats and 10 x Ring Rows


Strength 
Strict Pull-ups : 4x8, rest 1:30
Weighted Strict Ring Dip W/ 3sPause : 5-5-5-5


Cool Down
Every 1 min for 14 mins, alternating between: Bear Walk, 20 m 14 Barbell Glute Ham Bridges, 60/40 kg

Comments

WOD April 28, 2015

4/27/2015

Comments

 
  •  Sots Press 5-5-5
  •  Snatch : 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 90%, 3 @ 70%
  •  Back Squat : 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%, 5 @ 70%
  •  Harop Curls : 4x Max Rep
Picture
Comments

WOD April 25, 2015

4/27/2015

Comments

 
  •  Sots Press 5-5-5
  •  Power Snatch : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%
  •  3 Clean Pulls + Clean : 3x1 at 75% 1RM
  •  Behind The Neck Push Press + Snatch Balance + Overhead Squat 1-1-1-1
Comments

WOD April 27, 2015

4/26/2015

Comments

 
Picture
Warm Up: 
Cuban Rotation : 3x5
Strength: 
Deadlifts 5-5-5-5-5 @75% (Alternate with)
Retracted Hangs 3-3-3-3-3 @5s holds
MetCon:  
"FGB Style" - 
3 rounds, 1 min per station, of: 
Burpee (Bar Facing)
Sit Up
Air Squat
Ring Rows
Rest

Comments

WOD April 24, 2015

4/23/2015

Comments

 
Picture
  •  3x RFT: Front Body Line Drills and Hollow Body Holds
  •  Wrist Flexion : 10-10, rest 20 secs
  •  3x RFT: Pike Handstand Box Holds and Arch Into Boxes
  •  5x RFT: Handstand Hold (Facing Wall)s and Passive Hangs
  •  METCON - TABATA SETS - 16min 
    Hollow Holds, Ring Rows, Air Squats and Push-ups : 8 x 20 secs / 10 secs

Comments

WOD April 23, 2015

4/22/2015

Comments

 
Picture

Warm Up 
"Death By" - Bear Walks and Burpees : 1 rep + 1 rep / 1 min

Strength & Power 
Power Clean : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 75%
Front Squat : 4x3 at 75% 1RM
 
4 rounds for time of:
Run, 400 m
50 Air Squats

Comments

WOD April 22, 2015

4/21/2015

Comments

 
Picture
  •  FT: 500 m; 3x Pull-ups, Push-ups and Squats
  •  Strength Ring Rollouts : 3x10
  •  Strength Pistols (Alternating Legs)s : 3x10
  •  Strength & Power Run : 50/50/100/100/50/50/400 m at 75%, rest 2 mins

Comments

WOD April 21, 2015

4/20/2015

Comments

 
Picture
  • Warm Up Sots Press 5-5-5
  •  Strength & Power Snatch : 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 90%, 3 @ 70%
  •  Strength Back Squat : 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%, 5 @ 70%
  •  Weigh In Weigh In
  •  Cool Down Harop Curls : 4x Max Rep

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

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  • ABOUT
    • Why Are We Hydra?
    • Our Team
    • FAQs
  • Community
    • Training Gallery
    • Success Stories
  • TRAINING
    • Member Benefits
    • Member App
    • Our Classes >
      • Olympic Lifting
      • Upper Body Strength
      • Handstands
      • ASHTANGA YOGA
      • CONDITIONING & MOBILITY
      • Personal Training
    • Testimonials
  • TIME TABLE
  • Get Started
    • Memberships
    • 6 week Unlimited Classes
    • Free trial
  • CONTACT US