Hang Snatch (from blocks) 4 x 3
Box Jumps 4 x 5 Hang High Pulls (from blocks) 3 x 3 Sn. Grip 1st Pulls 3 x 3 Back Squats 4 x 3 Its the last week of the STRENGTH CYCLE. Benchmarking week starts next week 23rd June. FUN FUN FUN!
20min AMRAP Planche Holds 4 x 10-20s Front Lever 4 x 10-20s 20min AMRAP Skin the Cat 3 x 3-5 reps Back Bridge Plank 3 x 30s 15min AMRAP Double Unders Practice Every stop earns 1 x 10m Bunny Hops LGP or Low Gait Positioning is moving in low gaits across different surfaces using simple bi-pedalling and quadri-pedalling movements.
It makes for a lot of fun! ahem...painful fun! Open Gym from 8am to 9am
Come and practice what you're not good at! 1a) Box Shoulder Stretch
1b) Box Pike HS/ Hami Stretch 3 x 30s each 2a) Straddle GM 2b) Straddle GM Pancakes 2 x 13 (+15s) 3 Front Bodyline Hold 2 x 60s 4) Free Standing HS 3 x 60s 
SUPER JUCE: KALE, ORANGE, APPLE AND LOVE = YUM
Strength:
1a) Front Squat 4x 3 1b) Strict Press 4 x 3 Conditioning: ISABEL Snatch 60/40kg 30 reps for time 10min Cut Off Sprints 5 x 100m 
20min Cut Off
Muscle Ups 4 x 2-3@4313 HSPU 4 x 3-5@4121 20min Ring Routine A) L Sit + Sh.Stand + Ring Dips x 2 B) Inv Hangs + Back Lever + Front Lever x 10s Conditioning: 21-15-9 reps of: Thrusters @ 40/30kg WBS 7/3kg 
NEVER EVERY ROW LIKE THIS!
Strength and Power:
1a) Hang Snatch (from blocks) 4 x 3 1b) Box Jumps 4 x 5 2a) Sn. Grip High Pulls 4 x 3 2b) Back Squats 4 x 3 Conditioning: Row 1km Every 250m, complete 25 Push Ups Its beep test time kids....so giddy up!
SKILL 30min of: Planche x 10-20s Skin the cat x 5 Conditioning: BEEP TEST 
Go Tan! Doin it for the cats!
1) Box Shoulder Stretch 4 x 30s
2) Box Shaping Pike HS Position 4 x 30s 3a) Front Bodyline Hold 3 x 30s 3b) C2W HS Hold 3 x 30s 4) Straddle Press Ups 3 x 10 (+10s) |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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