Varangain Training: Week 4/4/16

MONDAY

Warm up
Silly walks
Lunges
Wrist mobility

Deadbug
Plank
Side Plank
Raises

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

12 mins
Snatch complex
Hang snatch
2 OHS
(Find max weight)

WOD
21, 15, 9, 6, 3
Double KB deadlift (24/18)
Double KB push jerk
Time cap: 10 mins

Stretch/Roll

 

TWO FOR TUESDAY

Warm up
Jumping Jacks
Shoulder dislocates
Deep lunge stretch
Duck walk with stick
Ohs with stick
Pull ups 3 sets to failure

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

WOD 1
12 min descending ladder
20-18-16-14-12-10-8-6-4-2
Wall ball (10/6)
Knee to elbow
Push ups

WOD 2
7 min AMRAP
Thrusters (43/30)

Stretch/roll

 

WEDNESDAY

Deadbug
Plank Side plank L
Side plank R
Super man X1

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

3x20 KB swing
3x10 KB clean & jerk

(20mins)
Deadlift 5x5
Superset 5x5 pull ups

WOD
5 rounds for time
2 deadlift (100/70)
12 kb clean & jerk (24/18)
15 Ob burpees
Time cap: 15mins

Stretch/roll

 

THURSDAY BARBELL CLUB

Warm up
5mins mobility
5mins stick games

Stick drills for clean & jerk

12 mins
Clean & jerk doubles no more than 80% of 1rm

12 mins
Hang clean
Front squat
Hang clean
Push jerk

10 mins
Push press 5x3 heavy

Stretch/roll

 

FRIDAY

CF football

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

WOD
10 min AMRAP
10 shuttle runs
5 burpees to bar
5 strict pull ups

Farmers walk finisher
(around rig, last man standing gets a cookie) (24/18)

Stretch/roll/pretzel

 

SATURDAY

Warm up
10 mins mobility

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

Supa sets! 4 sets of each (3min breaks)

Set 1:
5 front squats @ 80%
10 front squats @ 50%
15 mbc

Set 2:
5 push press @ 80% 10 strict press @ 50% 15 clapping push ups

WOD
7 min AMRAP
20 DU
10 air squats

Stretch/roll

 

SUNDAY

Warm up

Daily fitness test!
(Max effort, record total reps every day)
Min 1: Push ups
Min 2: Squats
Min 3: BF sit ups
Min 4: Lunges
Min 5: Burpees

Partner wods