03.08.2017

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HydraFit – Performance Warm-up Warm-up (No Measure) A) 25m Warmup Low Bear Crawls Regular Bear Crawls High Knees Lateral Lunge Tin Soldiers Inch Worms B) Partner Mobility PVC Mobility Complex (8 Each) Pigeon (1m/side) Hip/Lower Back Stretch (1m/side) Weightlifting Front Rack Reverse Lunge (Find 6RM) You have 10-15 minutes to find your heaviest 6 rep Front Rack Reverse Lunge. 6 …

03.07.2017

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HydraFit – Performance Warm-up Metcon Warm-up (No Measure) A) Relay 3 Rounds: 5 Burpees + PVC Jumps + 5 MB Squats + PVC Jumps B) Midline Work 2 Rounds of: :30 Hollow Rock Hold 10 Pike Situps :30 Rest :30 Superman Hold 20 Floor Back Extensions :30 Rest C) WB Complex 3 Sets: 1 MB Front Squat + 1 Wall …

03.06.2017

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HydraFit – Performance Metcon Metcon (Time) E10MOM for 30 Minutes: 4 Muscle Ups* 8 Handstand Push-Ups** 12 Hang Power Snatch (95/65lbs) Run 800m*4 MU Transitions **8 Box Pike Push-ups

03.04.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 35 Minutes 90 Double Russian KBS 90 Box Jump Overs 90 MB Cleans (20/12lbs) 90 Parallete/Box Pass-Throughs 90 Jumping Pull-Ups

03.03.2017

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HydraFit – Performance Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 …

03.02.2017

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HydraFit – Performance Weightlifting Weighted Walk (Barbell Back Rack) (400m) Metcon Metcon (Time) 2 Rounds for Time: 20 DB Step Ups (45/25lbs)* 30 Double Unders** 20 Walking Lunges 30 Double Unders** 20 Air Squat 30 Double Unders**1 DU = 3 Single Unders Scale: *20 Step Ups **30 Toe Touches

03.01.2017

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HydraFit – Performance Weightlifting Hang Cluster + Thruster Complex (9 – 6 – 3 – 1) Hang Power Clean + Front Squat + Thruster (9 – 6 – 3 – 1)

02.28.2017

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HydraFit – Performance Metcon Metcon (Time) 1 Round: Run 800m 50 KB Swings (24/16kg) Rest 2 Minutes 2 Rounds: Run 400m 25 BFB Rest 2 Minutes 3 Rounds: Run 200m 15 Power Snatches (95/65lbs)

02.27.2017

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HydraFit – Performance Weightlifting Hang Power Clean (2 – 2 – 2 – 2 – 2 – 2) EMOM for 6 Minutes Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

02.24.2017 – 17.1

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HydraFit – Performance Warm-up Warm-up (No Measure) Row 500m/Run 400m 2 Rounds: 10 Spiderman Lunge 10 Single Leg Hops (Front/Back/Side-to-Side) 10 PVC Pass Throughs Mobility: Banded OH Distraction 2m/side Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box …