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WOD June 1, 2015

5/31/2015

Comments

 
Picture
WARM UP: 10 MIN
Protraction Retraction Push Ups x 10
Squat Therapy x 5

STRENGTH
Deadlift
1 RM Deadlift
5 X 5 : 75%+

Good Morning Squats
Complete a good morning in back rack and then move into back squat
3 X 5 : 40%

METCON
Complete 3 Rounds For Time:
Run 200m
Back Squat x 10 @ 60/40
Toes to Bar x 10
HSPU x 10

Comments

WOD MAY 29, 2015

5/30/2015

Comments

 
Picture
WARM UP
1. 200m run
2. Wrist/Shoulder Prep
3. Taylor Pose 3x30s

STRENGTH & FLEXIBILITY
4. CtW Handstand 3x30s
5. Bent Leg Side Split Hold 3x30s

6. Pike HS/HS - Balance 3x30s
7. Tuck Box HS -3x30s

COOL DOWN
8. Practice Time!

Comments

WOD MAY 30 2015

5/29/2015

Comments

 
Picture
WARM UP: 10 MIN
7 X 2 : 50% Tall Snatches

STRENGTH AND POWER

1 RM Power Snatch 5 X 3 : 70%

1 RM Power Clean 5 X 2 : 80%
Split Jerk 5 X 2 : 80%

Grace
For Time: 
30 Clean and Jerks (#135)

1 RM Back Squat
1 X 20 : 65%

Comments

WOD MAY 30 2015

5/29/2015

Comments

 
Picture
WARM UP: 10 MIN
7 X 2 : 50% Tall Snatches
Pull high and get under quick

STRENGTH AND POWER

Power Snatch
1 RM Power Snatch
5 X 3 : 70%

Power Clean
1 RM Power Clean
5 X 2 : 80%

Split Jerk
5 X 2 : 80%

COOLDOWN

Grace
For Time: 
30 Clean and Jerks (#135)

Back Squat
1 RM Back Squat
1 X 20 : 65%

Comments

WOD May 28, 2015

5/27/2015

Comments

 
Picture
WARM UP: 10 MIN
Monkey Bar Traverse
Traverse the nominated distance


STRENGTH
Push Press
1 RM Push Press
3 X 5 : Heaviest
Front Squat
1 RM Front Squat
5 X 3 : 80%+


METCON:
Nancy
5 Rounds for time: 
400 Meter Run 
15 Overhead Squats (42.5/30kg)

Comments

WOD May 27, 2015

5/26/2015

Comments

 
PictureDave Doing What He Does Best
Warm Up:
500m Run

Strength & Power:
Power Clean & Jerk : 4x5 at 70% 1RM
 
Bulgarian Split Squat 5-5-5-5-5

MetCon:

For Time:

Handstand Hold (Facing Wall), 3 mins 
then 
3 rounds of: 
10 Seated Straddle Pancakes, 20/15 kg

50 Double Unders (3 1 Single Unders)s 
10 Bridge Wall Walks

Comments

WOD May 26 2015

5/25/2015

Comments

 
Picture
Warm Up: 10 min
Bent Arm Planche  (alt with traversing)

Strength:
1. Behind The Neck Strict Press 5-5-5-5
2. Power Snatch : 4x5 at 65% 1RM (2.5-5kg more than last week)

MetCon:
3. ALTERNATING EMOM - 14min
    Every 1 min for 14 mins, alternating between: 
    5 x Back Squats, 65/45 kg 
    10 x Push-ups

Cool Down
4. 500m Run

Comments

WOD May 25 2015

5/24/2015

Comments

 
Picture
1a. Deadlifts 5-5-5-5-5 @75%
1b. Retracted Hangs 10s-10s-10s-10s-10s
2 Good-Morning Squats : 3x5 @40% 1RM Back Squat
3.MetCon
For time: 
Run, 1 km  
then  
3 rounds of: 
10 Strict Toes To Bars 
20 Push-ups 
30 Kettlebell Swing (Russian)s



Comments

Handstand Friday May 22 2015

5/21/2015

Comments

 
PictureCoach Dave improving on his Figa
1. Wrist Prep - general prep 15 min 

2. Shoulder Prep - general prep 10 min 

3. Frog Split --> Single leg Split --> 
Frog Split Get Ups 3 x 10 

4. CtW Handstand/
Pike HS Endurance 3x60s 

5. Straddle Ups 3x10 

6. Kick Ups - Tuck Ups, Straddle Up (to HS) Pike Ups 

7. Spotted/Free HS work.

Comments

WOD MAY 21, 2015

5/20/2015

Comments

 
Warm Up:
Row 500 m at 70%
Run 500 m at 70%
 
Strength:
Power Clean : 4x5 at 75% 1RM
Push Press 5-5-5
 
MetCon:
AMRAP 15 mins
Complete as many rounds as possible in 15 mins of: 
Crab Walk x 20 m 
Pseudo Planche Push Ups x 5
Pistol Squats x 5

Picture
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