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CYCLE 4, 01/09/15 (SAS)WARM UP

8/31/2015

Comments

 
Complete 2 Rounds of each 
Dorsal Push Ups x 10reps
Fin Push Ups x 10reps
Wrist Flexion Raises x 10reps
Front Support x 15s
Retracted hang x 10s

STRENGTH
Planche
Front Lever
Tuck, flare, straddle or straight
Complete 4 rounds of 15-30s on each

CONDITIONING: 25 MIN
Back Squat - 1 X 20 : 60%+


Tabata Something Else
Tabata Pull-ups 
Tabata Push-ups 
Tabata Sit-ups 
Tabata Squats 

Tabata intervals (20 sec. work/10 sec. rest x 8 rounds) for each exercise, with no rest between exercises. 

Score is total reps from all four stations (32 intervals).
Comments

CYCLE 4, 31/08/15 (BAS)

8/30/2015

Comments

 
Picture
WARM UP
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:
One Arm Chin Up - 3 X 3 : Body Weight
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups 
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec

Handstand Push-Ups
Complete 2-4 reps after every set of OAC

CONDITIONING & COOL DOWN:
Rope Climb
As many rope climbs as possible in 10 min

Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 : 2-10kg

Powell Raises
Lying on your side (elbow), complete raises in retraction
3 X 5 : 2-10kg

Comments

CYCLE 4, 26/08/15 (BAS)

8/25/2015

Comments

 
Picture
WARM UP
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:

One Arm Chin Up
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups
6 X 2 : Body Weight
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec

Handstand Push-Ups
Max Reps of unbroken Handstand Push-ups
Complete 2-4 reps after every set of OAC

Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s

Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s

Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang

COOL DOWN:
Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 : 2-10kg
Powell Raises
Lying on your side (elbow), complete raises in retraction
3 X 5 : 2-10kg
Comments

CYCLE 4, 25/08/15 (EQUILIBRE)

8/24/2015

Comments

 
Picture
WARM UP
Complete 2 rounds of each:
Front Body Line Hold x 60s
Wrist Flexion Raises x 10
Back Body Line Hold (Scoop) +2.5kg x 60s
Jefferson Curls x 15 @20/15kg
Arch into Box x 10
Sissy Squat x 10
NO REST BETWEEN SETS

STRENGTH
Back Squat - 4 X 5 : 60%
Complete @ 5s Pause

Handstand Hold
free standing hold. can scale to chest to wall handstand
Chest to Wall Straddle Hold@ 30s after every set of back squats

CONDITIONING: 10MIN CUT OFF
Skippy
Complete as many DUs as possible in 10min. Every Stop complete 
5 Push Ups 
You can scale to skips - final score will be divided by 3 

Targets: 
DUs >300 
Singles>1000 

if targets are not met, you must complete a 400m Run


#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses #mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing #benchmarking   #idoportalmethod  #running #bodyweight #strength


Comments

CYCLE 4, 24/08/15 (SAS)

8/23/2015

Comments

 
Picture

1. RUN x 500m
WARM UP
Complete 2 Rounds of each 
2a. Dorsal Push Ups x 10reps
2b. Fin Push Ups x 10reps
2c. Wrist Flexion Raises x 10reps
3a. Front Support x 15s
3b. Retracted hang x 10s

STRENGTH
Complete 4 rounds of 15-30s on each
4a. Planche
4b. Front Lever
(Tuck, flare, straddle or straight leg)

CONDITIONING: 15MIN
5. Back Squat  - 1 X 20RM @ 60%+

6. 'Baseline'
Complete for Time: 
500m Row 
40 Squats 
30 Sit Ups 
20 Push Ups 
10 Pull Ups

Comments

CYCLE 4, 20/08/2015

8/20/2015

Comments

 
Picture
Warm Up
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:
One Arm Chin Up
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups
4 X 2 : Body Weight
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec
Handstand Push-Ups
Max Reps of unbroken Handstand Push-ups
Complete 2-4 reps after every set of OAC

METCON:
Cindy
20 Minute AMRAP: 
5 Pullups 
10 Pushups 
15 Squats
(can scale to 5 ring rows, 10 knee push ups, 15 squats)

COOL DOWN
SOTS Press
Press the bar from front or back rack while squatting
3 X 10 : AHAP
Comments

CYCLE 4, 19/08/2015

8/20/2015

Comments

 
Picture
WARM UP
Complete 2 Rounds of each 
Dorsal Push Ups x 10reps
Fin Push Ups x 10reps
Wrist Flexion Raises x 10reps
Front Support x 15s
Retracted hang x 10s

STRENGTH

Complete 4 rounds of 15-30s on each (Tuck, flare, straddle or straight)

Planche
Front Lever


CONDITIONING: 15MIN
Back Squat
1 RM Back Squat - 1 X 20 : 60%+

Row 500m after your 20 RM attempt

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses #mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing #benchmarking   #idoportalmethod  #running #bodyweight #strength

Comments

CYCLE 4, 18/08/15 (BAS)

8/19/2015

Comments

 
Picture
WARM UP
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:

One Arm Chin Up
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups
6 X 2 : Body Weight
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec

Handstand Push-Ups
Max Reps of unbroken Handstand Push-ups
Complete 2-4 reps after every set of OAC

Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s

Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s

Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang

COOL DOWN:
Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 : 2-10kg

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses #mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing #benchmarking   #idoportalmethod  #running #bodyweight #strength
Comments

CYCLE 4, 17/08/15 (EQUILIBRE)

8/18/2015

Comments

 
Picture
WARM UP
Complete 2 rounds of each:

1a. Front Body Line Hold x 60s
1b. Wrist Flexion Raises x 10

2a. Back Body Line Hold (Scoop) +2.5kg x 60s
2b. Sissy Squat x 10

3a. Arch into Box x 10
3b. Jefferson Curls x 15 @20/15kg

NO REST BETWEEN SETS

STRENGTH
4a. Back Squat 4 X 5 : 60% - Complete @ 5s Pause
4b. Handstand Hold - Chest to Wall @ 30s after every set of back squats
      (free standing hold. can scale to chest to wall handstand)

CONDITIONING: AMRAP 10MIN
5. Toes-To-Bar
    Max reps unbroken toes-to-bar. Every Stop Complete 10 Sit Ups

#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses#mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo#olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing#benchmarking   #idoportalmethod  #running #bodyweight #strength
Comments

CYCLE 4, 12/08/15 (SAS)

8/11/2015

Comments

 
WARM UP
5 X 2 : AHAP Tall Snatches
Pull high and get under quick
5 X 2 : AHAP
Complete 2 Rounds of each while snatching:
Dorsal Push Ups x 10reps
Fin Push Ups x 10reps
Wrist Flexion Raises x 10reps
STRENGTH
Planche
Front Lever
Tuck, flare, straddle or straight
Complete 4 rounds of 15-30s on each
CONDITIONING: 15MIN
Skin The Cat
With control all the way to german hang and back to passive hang
Back Squat
1 RM Back Squat
1 X 20 : 60%+
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?
    • What we do
    • Our Team
    • Testimonials
    • FAQs
  • TRAINING
    • Training Gallery
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    • Our Classes >
      • Olympic Lifting
      • Upper Body Strength
      • Handstands
      • ASHTANGA YOGA
      • CONDITIONING & MOBILITY
      • Personal Training
    • Member App
  • TIME TABLE
  • Get Started
    • Memberships
    • Bring a friend
    • Free trial
  • CONTACT US
  • Pro shop
  • 1 : 1 OLY
  • Trainee 1-on-1