Varangain Training: Week 11/1/16

MONDAY

Hip opener
20 lunges
UAP partner warm up (push pull)

5 min DU practice

Find 3 RM power clean
Cap 15 minutes

WOD
Ascending ladder
15 DU
15 KB swings
20 DU
20 KB swings
25 DU
25 KB swings
30 DU
30 KB swings
....
...
Time cap: 14 minutes

 

TWO FOR TUESDAY

Warm up
Hip rotation
30 mobility squats
20 lunges
10 push ups

Partner shuttle run:
1 length + burpee + 1 length then tag
7 min time cap

WOD 1
12 min AMRAP
6 KB C+J 24/18
8 T2B

5 min break

WOD 2
For time
60 MBC
60 burpees (to pull up bar)
Time cap 12 minutes

 

WEDNESDAY

Warm up
Dead bug
Plank
Side plank R
Side plank L
EMOM x2

2x 20 kb swing
5x3 DL

WOD
10 min AMRAP
15 box jumps 24/20
15 push ups

 

THURSDAY

Dead bug 2x1 min
Walking lunges
Squats and hip mobility
Wrist stretch

Find 2rm FS
Time cap: 20 minutes

WOD
16 min time cap
10 OHS 40/30
12 pull ups
14 BF sit-ups

 

FRIDAY

Hip mobility
Squat
Lunge

Sprint drills

5x5 Back Squat

Agility and change of direction drills!

 

SATURDAY

Burgener warm up:

C&J!
20 minutes Technique
20 minutes Heavy 3

 

SUNDAY

Warm up
Squat
Lunge
Scary feet into Clean
MB Pass

In teams of 2:
60 push press 50/35
80 push ups
100 pull ups
20 burpees
For time