Varangian Training: Week 8/2/2016

MONDAY

10 minutes
Lunges 2x20
Squat 1x20
Ankle mobility
Hip mobility
Wrist mobility

5 minutes
Stick strict press
Stick push press
Stick split jerk

Find 3 RM Split Jerk
Cap Time: 15min

WOD
20 burpee to bar
10 shuttle runs (bumper to wall)
15 min AMRAP

Stretch

 

TWO FOR TUESDAY

Bear crawl round the rig
Duck walks from wall to wall
Duck walk side ways
Wrist mobility

Push up

Wod 1
60x GTOH (60/40)
Time cap 15 minutes

Wod 2
16 minute cap
Ascending ladder
3 push ups
3 sit ups
3 air squats
6, 6, 6, 12, 12, 12,... Reps double every round

 

WEDNESDAY

Deadbug
Superman
Plank X2
Lunges Squats
Wall sprint

Find a 5RM back squat
20 min

WOD
50 PC (50/35)
50 DU
50 MBC
50 DU
50 KB SDHP (24/18)
50 DU
Cap Time: 20 minutes

 

THURSDAY - BARBELL CLUB

Mobility 10 minutes
Burgener snatch warm up

Snatch technique
Working on heavy doubles

Find 2RM then decrease to a heavy but consistent Double
20 min cap

WOD
30,20,10
Wallballs
Burpees
Cap:16 min

 

FRIDAY

CF Football agility warm up

Dead bug
Plank variation

10 min warming up: Squat, deadlift, over head press

WOD
2 Team Lift Off!
2 teams, 3 lifts, max kg at the end of a 35 min cap wins!

Athletes can try all 3 lifts or stick to 1.
You can try doing heavy singles or go high reps with a lighter weight or mix it up.
All about maximum effort in 35 min.

 

SATURDAY

Warm up
Wrists
Shoulder dislocates
Planks
Knees
Stick strict presses2x20

5x3 shoulder press

WOD
15,9,21
Pull-ups
KB farmers walks

 

SUNDAY

In teams of 3:

1 mile run
90 thrusters (45/30)
90 push-ups
For time (tag team)