Varangian Training: Week 30/11/15

Get your friend or family memeber JACKED for christmas! Varangian Gift vouchers now available, from £10 for one session, or a Christmas special offer for a One-on-one Priivate Onramp course for only £100 (normal prce £250!!)

MONDAY

Warm up
Ankle mobility
Hip openers
Wall squats
Wrist mobility
drop snatch

Overhead squat from rack 5x5

WOD
50 MBC
50 push press (42.5/30)
50 deadlift
50 burpees
Time cap 17mins

Partner stretches

 

TWO FOR TUESDAY

Warm up
Toe walks
Bear crawls
Scap push ups
Hollow rocks

WOD 1:
10 hspu
20 box jumps
30 ring dips
40 pull ups
50 air squats
Cap time 13mins

WOD 2:
7 min amrap
7 sdhp
power cleans

Stretch

 

WEDNESDAY

Dead bug
Plank
Side plank
Side plank
Super man

Deadlift 5x5

WOD
50 GTOH (40/30)
50 push ups
Cap time: 6 mins

Stretch
Downward dog
Couch
Pigeon
Hanging

 

THURSDAY

Warm up
Wrist mobility
Hip openers
Squats
p and drop

Complex:
Full clean
Hang clean
Front squat
Split jerk
20mins, progressively load, concentrate on TECHNIQUE!

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters (42.5/30)
Toes to bar
Cap time 15mins

 

FRIDAY

General warm up

Back squat 5x5
Front squat 5x5
Back squat 10x10

WOD
80 front rack lunges (30/20)
Cap time: 6mins

Finisher:
2 min jumping lunge amrap

Stretch Foam roll

 

SATURDAY

Olympic lift practice!
10 mins warm up
20 mins snatch
20 mins clean & jerk
10 min stretch

 

SUNDAY

Team WOD Teams of 4

Find a score in kilos as a team:
1 clean
7 front squats
Cap: 15mins

Complete these girls in your teams:
Fran
Elizabeth
Grace
Karen
Cap time: 12 mins

Score is the total times added together

Partner stretches

 

And a reminder! December our Beginners Onramp classes will be running alongside our RAW strength classes on Monday nights and Tuesday nights 6.00-7.00pm and the cost is only £45.00!

Here's the link!

https://goteamup.com/p/122585-crossfit-varangian/courses/8271/