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Monday's TRaining

10/29/2017

Comments

 
warm up:
complete 3 Rounds of:
sit-stand-kneel squat x 12
calf raises x 15

Strength:
Broad Jumps 4x 5
Harop Curls 4x 5

Single Leg Calf Raises 3 x 20reps
hyper extensions 3 x 10 reps

Conditioning
Annie var
50-40-30-20-10reps on
KB Swings @24/16kg
Sit Ups
then
Run 800m
Comments

Sunday's WOD

10/28/2017

Comments

 
WOD
24 min EMOM
50 DUs
15 sit ups
15 lunges
20 hand release push ups

Death by Wall Balls 
15 min Cap
10 WBS in 1st min, then add one every min
Comments

Fridays wod

10/26/2017

Comments

 
complete 15 min of:
overhead squat x 5
back squat x 10
arching active hang x 15sec
​
conditioning
complete 5 rounds of:
P Snatch x 5
Burpee x 7
Toes to bar x 9
then
2 rounds of max reps on
Push Ups
perform 10 x rolling squats after every attempt
Comments

Thursdays WOD

10/25/2017

Comments

 
Complete 3 Rounds of:
200m Run
Bear Walk x 7m
pull ups x 3reps
Push Ups x 5reps

​WOD
Complete for time
21-18-15-12-9-6-3 reps for time of
Pull Ups
Handstand Taps or lateral walks
Run to District North between sets
scaling: barbell rows
Comments

Thursday's OLY

10/25/2017

Comments

 
warm up:
complete 5 rounds of:
muscle clean x 5 with stick if needed
overhead squat x 5 with stick if needed
sots press x 5 with stick if needed

strength:
complete 4 rounds of:
power clean x 5 @ 65% (focus on moving fast and catching fast moving the knees up)
Jerk Presses x 5
front squats x 3 w 3s pause @ 80%

Cooldown
Lying Cross Stretch 2 x 5
Jefferson Curls 2 x 5
hold both movements for 10s on your last reps
Comments

Wednesday's Wod

10/25/2017

Comments

 
WOD
Find your
Front squat 1rm


Metcon
Complete 2 rounds of
21 kb swings @24/16kg
21 thrusters
21 kbs
15 thrusters
21 kb swing
9 thrusters

​Scaling: push press instead of thrusters

Comments

Tuesday's oly

10/23/2017

Comments

 
warm up:
complete 5 rounds of:
muscle snatch x 2
Overhead Squat x 3
SOTS Press x 5
​
strength:
hang Power Clean 3 x 5 @65%
low hang power cleans 3 x 4 + 1 x jerk
clean pulls 4 x 5
clean first pulls 4 x 3 w 3s pause

prehab & cool down:
good morning squat 2 x 10 reps @ 20/15kg
ukranian Deadlift 2 x 10
Comments

Tudsday's wod

10/23/2017

Comments

 
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 on each leg
Wall Balls Shots x 8
Burpees x 6
Pull Ups x 4
run 200m (to district north)

REST 3 min

then
Row x 2km

Comments

Monday's legs session

10/22/2017

Comments

 
warm up:
Scap Push Ups x 100
complete 2 rnds of :
​
lunge x 20 steps
Toes to bar x 12

Strength:
bulgarian split squat 3 x 7
Harop Curls 3 x 5

complete within 30 min
kb swings x 500reps
if achieved previously use a heavier weight

Prehab
Lying Cross Stretch 2 x 10 (+15s)
Active Pigeon 2 x 10(+15s)
Comments

Sunday's Wod

10/21/2017

Comments

 
WOD 1
Complete a 20min EMOM on
1. Row 14/10 calories
​2. Wall ball shots -amrap in 60sec
3. Rest completely

WOD 2
complete for time:
100 double unders or 300 skips
every stop complete the same number of sit ups
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
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  • TRAINING
    • Training Gallery
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