Varangian Training: Week 28/12/15

MONDAY

Warm up
Hip rotation 2x20
kettlebell swing 2x10
kettlebell c+j 10 each leg
Goblet lunges

Strength: 5x6 Back squat

WOD
16, 17, 18
Power clean (50/35)
Box jump burpees
Time cap: 14mins

Partner stretch

 

TWO FOR TUESDAY

Toe Walks
High knees
Bear crawls
Hollow rocks

WOD 1:
12min AMRAP
5 hspu
10 toes to bar
20 wall ball

WOD 2:
3 rounds
Fight gone bad

1 min rest
MAX REPS
1. Push ups
2. Pull ups
3. Sit ups
4. Air squat
5. Burpees

STRETCH
Hang
Couch

 

WEDNESDAY

10 mins mobility
Wrists
Ankles
Hips

Burgener warm up for Snatch

15 min Snatch complex
1st pull
Full snatch
Hang snatch
Overhead squat

Into drilling singles for 10 mins
NO ONE REP MAX ATTEMPTS

WOD
5 min AMRAP
Overhead squat (40/25)

Stretch

 

THURSDAY - Morning Classes only

**NEW YEARS EVE**
Gymnastic play:
Muscle ups
Handstand walks
L-sits
Push up game

 

FRIDAY: Closed

**NEW YEARS DAY**

 

SATURDAY

Warm up
Wrists
Hips
Hanging
Ankles

Clean & jerk Singles

WOD
21,15,9
Power snatch (40/30)
Double unders
Front squats

Stretch

 

SUNDAY

Gymnastics warm up

Partner WOD
8 min amrap
10 deadlift (100/70) - No over under grip!
Farmers walk around rig

Two teams
17min amrap
3 GTOH (60/40)
6 burpees
9 toes to bar/knees to elbow

 

Happy New Year Everybody!