Varangian Training: Week 21/12/15

MONDAY

Warm up
Ankles
Deep lunge stretch
Side rotations
Wrist mobility
Hanging

20 mins to find 1rm snatch
Then drilling

WOD
10 min Ascending Ladder
1,2,3,4,5,6,7.....
Back squat 100/70
DPUB
Mb GTOH

Stretch:
Partner stretch
Lats
Pigeon
Hamstrings
Quads

 

TWO FOR TUESDAY

Warm up
Toe walks
Bear crawls
Scap push ups
Explosive push ups

WOD 1:
ELIZABETH
21,15,9
Cleans (60/40)
Ring dips/box dips
Time cap 12 mins

WOD 2:
20 rounds for time
5 toes to bar
7 air squats
10 push ups
Time cap: 20mins

Partner stretches

 

WEDNESDAY

Warm up
Double under practice
Kipping practice
Pop n drop
Wrist mobility

Strength:
Complex
Hang clean
x2 Split jerk

WOD:
5 rounds for time 10 deadlifts (80/50)
20 pull ups
Time cap: 18mins

Stretch:
Pretzel
Lats

 

THURSDAY - CHRISTMAS EVE!

WOD
On the first day of Christmas, my true love sent to me A box jump with a burpee!

On the second day of Christmas, my true love sent to me Two kettlebell lunges And a box jump with a burpee!

On the third day of Christmas, my true love sent to me Three goblet squats Two kettlebell lunges And a box jump with a burpee!

On the fourth day of Christmas, my true love sent to me Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee!

On the fifth day of Christmas, my true love sent to me FIVE MED BALL CLEANS Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee!

On the sixth day of Christmas, my true love sent to me Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee!

On the seventh day of Christmas, my true love sent to me Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee!

On the eighth day of Christmas, my true love sent to me Eight sits a-upping Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee.

On the ninth day of Christmas, my true love sent to me Nine ladies squatting Eight sits a-upping Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee

On the tenth day of Christmas, my true love sent to me Ten lords a-leaping, Nine ladies squatting Eight sits a-upping Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee.

On the eleventh day of Christmas, my true love sent to me Eleven sumos deadlifting Ten lords a-leaping, Nine ladies squatting Eight sits a-upping Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee

On the twelfth day of Christmas, my true love sent to me Twelve double unders Eleven sumos deadlifting Ten lords a-leaping, Nine ladies squatting Eight sits a-upping Seven squats with tuck jumps Six push a pressing Five med ball cleans Four kettlebell swings Three Goblet squats Two kettlebell lunges And a box jump with a burpee!

 

FRIDAY - CHRISTMAS DAY

**CLOSED**
WOD
AMTAP
As many turkeys as possible

 

SATURDAY - BOXING DAY

**CLOSED**
WOD
AMTSAP
As many turkey sandwiches as possible

 

SUNDAY

Open format to try out new nanos, lifters etc!