WOD
pre wod Complete 3 Rounds of: 200m Run Bear Walk x 21m push ups x 7 WOD Complete 5 rounds of Lunges x 10 steps Wall Balls Shots x 8 Burpees x 6 Pull Ups x 4 REST 5 min then Run 800m PHASE 2: LEGS
warm up: complete 3 rounds of: lunges x 10reps skips x 50reps GM Squat x 10reps strength: Complete 5 rounds of Front Squat @70% x 3 w 4s pause One Leg Good Morning x 4 w 4s pause Complete 5 sprints of: 50m x 2 100m x 3 Prehab: complete 2 rounds of: Reverse Hypers x 7 (+10s hold on last rep) Active Pigeon x 10 (+10s hold on last rep) Glute Bridge x 10reps (+10s hold on last rep) PHASE 2: OLY
warm up: complete 5 rounds of: muscle snatch x 2 Overhead Squat x 3 SOTS Press x 5 strength: Power Clean 3 x 5 @65% Jerk Presses 3 x 5 Clean and Jerk 5 x 2 @80% Heaving Snatch Balance + OHS 4 x 2 prehab & cool down: Good morning squat 2 x 10 reps @ 20/15kg Ukranian Deadlift 2 x 10 EASTER CLASS TIMES - Hi Everyone, Training will continue as normal over the Easter Period. Our Class times have been updated on TBOAE (the booking app) Friday: 8am to 10am 2 x new MetaPwr classes will be run by Coach Lea (make sure you book in). Dave Davy will be running his Handstand class at 10am! Sat and Sunday will run as normal, Eastern Monday will feature Legs at 9am and Upper body Strength at 10am HAIL HYDRA PHASE 2: LEGS:
warm up: Scap Push Ups x 100 complete 2 rounds of : lunge x 20 steps Toes to bar x 12 Strength: RDL 4 x 10 (+10s hold on last rep) Harop Curls 4 x 7 complete 3 rounds of: Back Squat x 13 @65%+ Rest 2min Prehab Lying Cross Stretch 2 x 10 (+15s) Active Pigeon 2 x 10(+15s) PHASE 2: OLY
warm up: 4 rounds of: muscle clean x 5 overhead squat x 5 klokov press x 5 strength: power clean 3 x 5 @ 65% jerk press 3 x 5 @ 70% clean and jerk 5 x 2 @ 80%+ front squats x 3 w 2s pause @ 70% prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg cuban rotations 3 x 1min
PHASE 2: OLY
warm up: complete 3 rounds of GM Squat x 5 Side Bends x 5 SOTS x 5 strength: Power Snatch 4 x 5 @ 65% Snatch first pulls 4 x 5@ 90% w 3spause snatch high pull+ p snatch + snatch x 7 @75% prehab & cool down: SOTS press 3 x 5 (+10s) Ukranian Deadlift 3 x 5 (+10s) PHASE 2: LEGS
warm up: Scap Push Ups x 100 Complete 2 rounds of: Baby Pistols x 10 on each leg Calf Raises x 20 strength: Complete 5 rounds of Front Squat x 30s pause @30-40% Bulgarian Split squats x 5 Harop Curls x 5 Conditioning 10min AMRAP 30sec x Quick Step 30sec REST |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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