Varangian Training: Week 26/10/15

MONDAY

Warm up
Neck
Shoulders
Hip rotations
Lunges
Mobility squat/duck walks

Back squat 5x5

WOD

21,15,9
Wall ball (10/6)
Pull ups
Cap: 10 mins

Stretch

 

TWO FOR TUESDAY

Warm up
Neck
Shoulder pulses
Hip rotations
Squat jumps
L-sits

Hanging leg raise game

WOD 1
10min ascending ladder
1,2,3,4,5,6,7......
Front Squat (90/60) from rack
8 DPUB in between

WOD 2
10min AMRAP
5 HSPU
10 Butterfly Sit Ups
20 DU

(Split half and half)

Stretch

 

WEDNESDAY

General warm up

Deadbug
Plank
Side plank
Superman
x2
American swings 3x20

Deadlift 5x5
Pull ups

WOD
14,9,6
Thrusters (60/45)
Toes to Bar
Cap: 9mins

Stretch

 

TECHNIQUE THURSDAY

Warm up
Neck
Shoulder pulses Hips Lunges

Muscle up progressions

WOD
16min AMRAP
1 Muscle Up
5 Ring Dips
10 Front Rack Lunges (50/35)
12 power cleans

Stretch

 

AWKWARD FRIDAY

Suprise!

 

SATURDAY

Open format

 

SUNDAY

Gmnastics warm up

Establish 3 rep max push press

Partners
50 DU
50 Clean & Jerk (40/30)
50 KB Swing
50 Pull Ups
2 Mile Run

Stretchy-stretch