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Merry Christmas Everyone

12/24/2016

Comments

 
Phase 5 has finished and 2016 is almost done with! Its Christmas time or for you seinfeld lovers, festvus is here. So find your nearest loved one or pole and give them / it a hug. Be merry eat wel and enjoy your holidays guys. 
Just a reminder, we will remain closed on the 25th of Dec and the 1st of Jan. All other days, we will be open for open training from 8am to  11am. There will be two workouts - a strength component and a metcon posted on the boards everyday!
​Eat Cake!
Comments

Mondays Training

12/18/2016

Comments

 
PHASE 5: LEGS
warm up:

complete 3 Rounds of:
Bear Walk x 20m
Lunges x 20steps
Skip x 50reps
Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Back Squats x 3 @80%
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16kg
Prehab
Lying CrossStretch x 20reps each side (hold last rep for 20s)
Comments

Tuesdays Training

12/12/2016

Comments

 
PHASE 5: BAS
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength: Lvl 1
complete 4 rounds of:
Pull Ups x 3 @ 5115
A Frame Push Ups x 5
Rest 2min

complete 4 rounds of:
Partial Pull ups x 5
Front Support x 20sec
Arching Active Hang x 10sec
Cuban Rotaions @ 4211 x 10
C2W Floor Angels x 10
No Rest

complete 4 rounds of:
close grip hang in tuck x 20sec
side support x 20sec e.s.
PHASE 5: BAS
warm up:
complete 3 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
V Snaps x 20

strength: Lvl 2
complete 4 rounds of:
muscle ups x 2
hspu x 3
Rest 2min

complete 4 rounds of:
Archer Pull Ups x 2-3
L Sit Hold x 20sec
front lever hold x 15sec
Cuban Rotaions @ 4211 x 10
C2W Floor Angels x 10
No Rest

complete 4 rounds of:
close grip hang in tuck x 20sec
side support lifts x 7reps e.s.
PHASE 5: OLY
warm up:
complete 3 min of:
muscle snatch x 5
Barbell Lunges x 5
Strict press x 5

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power clean x 3 @ 65%
Full Clean + Jerk x 2 @ 80%+
clean high pulls x 5 @ 85%+
Pendlay Rows x 4 @AHAP

Prehab:
Straddle Pancakes 2 x 10
Jefferson Curls 2 x 10
Hyperextensions 2 x 10
Comments

Mondays Training

12/11/2016

Comments

 
PHASE 5 LEGS
warm up:
complete 3 Rounds of:
Straddle toes to bar x 10
Lunges x 20steps
Skip x 50reps
Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Front Squats x 3 @80% w 3s pause
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off )
KettleBell Swings x 100 @ 24/16kg
Air Squats x 80
Sit ups x 60
Lunges x 40
toes to bar x 20

Prehab
Hyperextensions 2 x 7 (+10s hold on last rep)
Active Pigeon 2 x 7 (+10s Hold)
Comments

Saturdays Training

12/9/2016

Comments

 
Benchpress, Back  squat and Deadlift! Whatttttttt?
Comments

Fridays Training

12/8/2016

Comments

 
pre-wod
complete 3 rounds of:
Farmers Carry x 50m
Row x 200m
lunge x 20steps

WOD: CGames 15.2var.
Every 3 minutes for as long as possible complete:
From 0:00-3:00min - 2 rounds of
10 back squats (95 / 65 lb.)
10 push ups
From 3:00-6:00 - 2 rounds of:
12 back squats (95 / 65 lb.)
12 push ups
From 6:00-9:00 - 2 rounds of:
14 overhead squats (95 / 65 lb.)
14 push ups
Etc., following same pattern until you fail to complete both rounds
​
Comments

Thursdays Training

12/7/2016

Comments

 
PHASE 5: LEGS
warm up:
complete 3 rounds of:
Skip 15 min
every stop complete, 5 squats and 5 lunges

strength:
Complete 5 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Conditioning
Beep Test
Find your VO2max

Cool Down
one leg GM 2 x 10 (+20s)
Fig 4 lifts 2 x 10 +(20s)
PHASE 5: BAS
warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Pull Ups x 3 @ 6317
Strict press x 5 @70%

complete 4 rounds of:
Shoulder Stand x 15-20sec
Ice Cream Makers x 5

Conditioning:
50reps of 1 to 1 WBS - Burpee

prehab & cool down:
Cuban Rotations 2 x 6 @ 8211
Comments

Wednesdays Training

12/6/2016

Comments

 
pre wod
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
Wall Ball Shots
Burpees

REST 5 min
then
Complete 3 rounds of:
Arch into Box x 10 (+10s hold)
Jefferson Curls x 10 (+10s hold)
Comments

Tuesdays Training

12/5/2016

Comments

 
warm up:
complete 3 rounds of
muscle snatch x 5
Barbell Lunges x 5
Jerk Press x 5

strength:
Power Snatch 3 x 3 @ 65%

Complete 10 rounds - rest 2 min between rounds

Power Snatch x 1 + Full Snatch x 1 + Snatch Bal x 1 + OHS x 1

Snatch high pulls 4 x 3 @ 85%+

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

MOndays Training

12/4/2016

Comments

 
warm up:
complete 3 Rounds of:
Skip x 100
5 x Lunges on each leg
10 x squats
15 x calf raises

Strength:
Front Squat 7 x 3 @ 65%+ w 3 s pause
rest 90sec

Conditioning
complete 5 Rounds of:
Run x 400m (small block)
5 x Harop Curls
10 x Rev. Hypers
15 x calf raises

Prehab:
Glute Bridge 2 x 10 (+10s)
Active pigeon 2 x 10 (+10s)
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