Varangian ONRAMP Training

START THE NEW YEAR RIGHT: BECOME A VARANGIAN

The Onramp is the beginners course that you complete before joining full Varangian classes with the rest of us. The purpose is to give you a solid foundation, so you know what you're doing, what to expect, and be able to train safely and efficiently.

But most importantly it's to get to know us and for us to get to know you - see you there!

Starting MONDAY 4TH JANUARY If you've not signed up yet, do so here.

 

Onramp Week 1:

MONDAY

Introduction

Warm ups
Lunges:
- In Front
- Twist
- Overhead
Kettle Bell Swing

Deadbug/raises
Side plank/raises
Superman/raises
Plank/raises

Air squat
Medicine Ball Clean

Bracing Deadlift

WOD
21,15,9
MBC
Sit ups
Burpees
Time cap: 8 mins

Stretch

"What's for dinner!"

 

TUESDAY

Warm up
Toe walks
Bear crawls
Crab walks
Scap push ups
Wrist mobility
Kettle bell Clean & Jerk

Pull ups and Progressions

Setting up from a rack
Front squat
Push press
Strict press
Back squat

Skill:
Power Clean
Push Press

WOD
9 min AMRAP
10 Wall balls
10 Pull ups

Stretch
Squat stretch
Lats

 

THURSDAY

Warm up
Double unders
Wrist mobility

Handstands and progressions

Full clean
Press
Push press
Push Jerk
Thruster

WOD
10 box jumps
20 thrusters
30 push ups
40 burpees
Time cap: 11 minutes

 

Onramp Week 2:

MONDAY

Mobility
How to roll
Deep lunge stretches
Rotations
Wrist mobility
Wall squats
PVC dislocates

Overhead squat
Drop snatch
Power snatch
Snatch

Setting up from a rack:
- Overhead squat
- Drop snatch

WOD 1
5min AMRAP
Double unders

WOD2
6 min AMRAP
Deadlifts (60/40)
6 OB burpees

Partner stretches

 

TUESDAY

Warm up
Toe walks
High knees
Arch
Hollow
Ball pass game
Scary feet

SDHP
Split Jerk

WOD
10 min ascending ladder 1,2,3,4,5,6......
Front squat
DPUB

Stretch

 

THURSDAY

Multi lunges
Wrist mobility
Dead bug
Super man
Plank
Side planks

Full recap PVC, Empty bar

Fran 21,15,9
Thrusters
Pull ups

Stretch

Questions

 

ONRAMP COMPLETE. Onto 2 weeks on unlimited training to test your new skills.