Varangian Training: Week 11/4/16

MONDAY

Warm up
Lunges 2x20
Squat 2x20
Push up 2x10
Shoulder dislocations

Med ball pass game 5 min

5 min jumping pull up test
Record amount of reps

Find 3 rep max push press
20 min cap
After finding 3RM drop the weight by 50%
Find max unbroken reps on push press (3 attempts max!)

WOD
12 min AMRAP
16 Wall Balls
8 Push ups

Stretch Roll

 

TWO FOR TUESDAY

Lunges with touching the floor
Lunge stretch
Kbell swing 3x20
Kbell C+J 2x10

5 min jumping pull up test Record amount of reps

WOD 1
Deadlift (80/60)
Box Jumps
24/20 25,20,15,10,5
Cap time 16 minutes

WOD 2
7min burpee
AMRAP

 

WEDNESDAY

Lunge squat walk
Partner stick games

5 min jumping pull up test
Record amount of reps

In pairs: OH lunges
Find max weight to complete 4m walk x2
Then drop the weight to 50% and drill for the remaining time.
Cap 20 min

WOD
16 Wall Balls
12 BF sit-up
8 Push up
10 min AMRAP

 

THURSDAY BARBELL CLUB

5 min jumping pull up test
Record amount of reps

Snatch/OHS

 

FRIDAY

Sprint drills Partner push pull games

5 min jumping pull up test Record amount of reps

Back squat 5x3

WOD
In pairs complete as many rounds as possible
Kbell farmers walk x4 (24/18)
Kbell thruster x10 (20/16)
Kbell farmers walk x4

 

SATURDAY

Roll 5 min
Squat work on the rig
Shoulder mobility

5 min jumping pull up test
Record amount of reps

Find 3RM Power Clean
Cap 20

WOD
GTOH 40/30
DU 21,15,9,15,21
Cap 15 min

 

SUNDAY

CROSSFIT!