warm up:
complete 3 Rounds of: Calf Raises x 20 Toes to bar x 10 strength: Complete 5 rounds of: Good Morning Squat x 5 @ahap Harop Curls x 5 complete 4 Rounds of: Ukranian Deadlifts x 10 @24/16kg Single leg calf raises x 15 Prehab/ Cool Down Fig 4 Lifts 3 x 10 Middle Split 3 x 45sece warm up:
complete 3 rounds of: c2f dislocs plus inlocs x 10 each Over Head Squats x 5 high hang high pulls x 5 Reactive Jumps x 20 strength: complete 5 rounds of: Power Snatch x 5 @60-65% OR muscle snatch for beginners overhead squat x 3 @AHAP clean Grip Heavy Pulls x 5 Prehab Cuban Rotations 2 x 20 Straddle Pancake 2 x 10 (+10s) 24min EMOM
2 rounds of everything: row for 14/10 squats x 30 row for cal push ups x 20 row for cal lunge x 20 steps row for cal pull ups x 10 row for cal sit ups x 20 row for cal wall ball shots x 20 40sec cut off per min OLY
warm up: complete 3 rounds of: muscle clean x 5 Over Head Squats x 5 Power Snatch + Snatch Press x 5 Reactive Jumps x 20 strength: complete 5 rounds of: Power Snatch x 5 @60-65% Heaving Snatch Balance x 3 @AHAP Snatch Grip Heavy Pulls x 3 @ 3s pause @AHAP Prehab Cuban Rotations 2 x 20 Straddle Pancake 2 x 10 (+10s) METCON for the day 21-15-9 reps on Wall Ball Shots @ 20/14lbs Ring Rows Sit Ups warm up:
complete 3 Rounds of: Calf Raises x 20 Scap push ups x 20 Duckwalk x 14m Wrist flex raises x 10 strength: Complete 4 rounds of: alternating each one front squat x 20s hold @50-60% bulgarian split squat x 8 harop curls x 5 conditioning: complete 3 rounds of run to district north toes to bar x 20 cool down 1 leg GM 2 x 10 active pigeon 2 x 10 10 rounds for time with a partner. Back and forth
50 double unders 15 toes to bar 10 push ups 5 pull ups For time:
50 Box jump @ 24/20" 50 Kipping/Jumping pull-ups 50 Kettlebell swings @ 24/16kg 50 steps Walking Lunge 50 Knees to elbows 50 Push press @ 20/15kg 50 Back extensions 50 Wall ball shots @ 20/14lbs 50 Burpees 50 Double unders then we fEAsT! OLY
complete 3 rounds of: c2f dislocs n inlocs x 10 each reactive jumps x 20 Jerk Press x 5 First Pull to squat drill x 5 w 5s strength Heavy Pulls/ deadlifts 5 x 3 @80% (5 x 5 if you are new to this) Strict Press 3 x 7 @ 65% Front Squat 4 x 5 @ 70% Cool Down Harop Curls 3 x 5 Passive tucked hang 3 x 20s pre-wod
complete 3 rounds of: Kettlebell shoulder circles x 10 each way Inchworms x 6m Row x 250m Rolling Squat x 12 WOD Complete 5 rounds of Deadlift @ 70/50kg x 10 Push Ups x 15 Row x 10 Cal Toes to bar x 15 Bear walk x 2 laps Cool Down Spinal Rehab x 5 min |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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