Varangian Training: Week 5/10/15

MONDAY

Warm up
Lunge to high knee
PVC shoulder rotations
PVC shoulder extensions
Jump into squat
Scary feet game

Pull ups in teams

Pull-up progression

5x to failure strict or progression

WOD
4 cleans (80/50)
50 mountain climbers
30 squat jumps
3 cleans
50 mountain climbers
30 squat jumps
2 cleans
50 mountain climbers
30 squat jumps
1 clean
50 mountain climbers
30 squat jumps

Cap time 20 min

Stretch: Couch Childs pose D.dog

 

TUESDAY

Warm up
High knees
Squat walk
Medicine ball pass :
- Side to side
- Facing partner
- Pass the bucket (circle)

Sumo deadlift technique + establish a 3 rep max
Cap 25 min

WOD

Annie + Reverse Annie
ap time 20 minutes

Stretch
D.dog
Childs pose
Pigeon
Standing hamstring

 

WEDNESDAY

Ddog
Planks
Leg raise
Inch worm
Squat
Bunny hops
Broad jumps

All about speed!

WOD
2 min break in between each AMRAP:

7 min AMRAP Box jumps

6min AMRAP Push ups

5min AMRAP SDHP (kBell) 24/18

4min AMRAP BURPEE

3min AMRAP KB c+j

Stretch
Everything

 

THURSDAY - ACTIVE REST

Technique and progression
Dips
Pull-ups
Handstands
L sit Done on boxes

Each movement finished with 3 sets to failure

 

FRIDAY

Warm up
Sprint drill
Picking up awkward stuf
Tire flip
Box carries
Rope pulls
Plain grip
DL
Farmers walks

WOD
5 rounds for time
20 KB step ups /lunges
20 floor press
(60/40)

Time cap 18 minutes

 

SATURDAY

Warm up
Burgener warm up

Snatch/ power snatch/ OHS Technique

Establish a 3rep max

1 mile run into
20 power snatches
40 MBC
For time

 

SUNDAY

Team WOD !