Varangian Training: Week 23/11/15

MONDAY

Lunge
Dbug
Plank
Squat
Shoulder Mobility
Wrist Mobility

Front squat find 3 rep max
Cap 15min

WOD:
5 rounds for time
10kb strict presses 24/18
20 Burpees
Cap time 20 minutes

 

TUESDAY

5 min du practice

MedBall pass
Shoulder and wrist mobility
PVC warmup

WOD 1:
10 min AMRAP
C+J (60/42.5)

WOD 2:
Rounds for time
30 DU
20 BF sit-ups
10 wall ball
Cap time: 15 min

 

WEDNESDAY

Lunge
Wall Sprints
Skip a,b
KB swing 2x 20
KB RDL 1x20

WOD
30 min EMOM
1DL -body weight
5 box jumps

 

THURSDAY

5 min DU
Gymnastics warm up

WOD
"Cindy"

 

FRIDAY

Reactive drills
Lunge
Dbug
Plank
Sprint drills

Back squat 5x5
Strict press 5x5

Change of direction drills

 

SATURDAY

Lunge
Squat
Shoulder and wrist mobility
Active hang/ passive hang/ pull ups
Hollow position

Front squat
75% body weight 5 sets to failure

Pull-ups 5 sets to failure

Push-ups 5 sets to failure

 

SUNDAY

Team WOD

10 T2B
10 KB swings 24/18
5 power snatches 40/30

Cap time: 18 minutes