Varangian Training: Week 7/12/15

MONDAY

Warm up
Neck
Shoulder rotations
Side bends
hip rotations
Multi lunges
Hip openers

Skill work: Pull ups

WOD
20 kb swing (24/18)
20 push ups
20 kb swing
20 ohs (40/30)
20 kb swing
200 double unders
Cap: 13 mins

Stretch:
Cat Cow
Pigeon
Downward dog
Couch
Hang
Wrist mobility

 

TWO FOR TUESDAY

Warm up
Wrist mobility
Deep lunge stretch
Toe walks
Crab walks
Bear walks
Scap push ups

WOD 1
10 jump squats
20 push press (40/30)
30 power cleans
40 mbc 50 wall ball Cap time: 14 mins

WOD 2
50 wall ball
40 mbc
30 power cleans
20 push press
10 jump squats
Cap time: 16 mins

Stretch: Partner stretches

 

WEDNESDAY

Neck
Shoulder rotations
Hip circles
Lunges
2x 20 Kettlebell swing
2x 20 Goblet squat

Back squat 5x5

10 min amrap
20 DU
10 pull ups

Stretch Pretzel Hanging

 

THURSDAY

Warm up
Burgener warm up
Footwork

Split jerk Empty bar drilling

Split jerk from rack practice

WOD
21, 15, 9
Box jumps
HSPU
Time cap: 9 mins

 

FRIDAY

Awkward Friday Grip work Plate carries

 

SATURDAY

**Closed for competition**

 

SUNDAY

7 min Emom
5 deadlift (100/70)
5 OB burpees

Partner WOD
200 burpees
200 kettlebell C&J (18/12)
200 air squats
Cap time: 15 mins

Stretchy stretch