Varangian Training: Week 2/5/16

MONDAY

Warm up
Shoulder dislocates
Lunges
Knee/ankle rotations

10min EMOM
Strict Pull ups
Double unders

Strength
15 mins Superset
10 back squats
10 lunges (Add 2.5kg to last weeks weight then do 6 sets)

WOD
Karen
150 wall balls

Cap time: 16 mins

Stretch/roll

 

TUESDAY

Warm up
Wrist mobility
Scap push ups
Gymnastics side planks

Complex Multi directional lunges

Pull up bar complex

WOD 1
10 min AMRAP
5 power snatch
8 OHS
10 OB burpees

WOD 2
16 min ascending ladder
20 double unders
15 kb swing
10 push ups
25 double unders
20 kb swing
15 push ups
30 25 20, 35 30 25, 40 35 30, 45 40 35.....

Stretch/roll

 

WEDNESDAY

Lunges with rotation
Deep lunge stretch
Goblet squat 2x20
Kb clean & jerk 2x10
Squat jumps x10

Strength
17 mins
Back squat 5x5 (+2.5kg)

WOD
21,15,9
Power clean (50/35)
Box jump
Cap time: 10 mins

Stretch/roll

 

THURSDAY BARBELL CLUB

10 min warm up
Pigeon stretch
Wrist stretching
Lunges
Air Squats
Shoulder dislocates
Over head squats - empty barbell x5

Over head squats heavy: 2x3 sets

Hang snatch : 2x3sets

Complex
2x hang snatch
1 over head squat
1 snatch touch and go

Cool down

 

FRIDAY

CF football drills

Kettlebell snatch technique

12 mins Sumo deadlift 5x3 (+2.5kg)

Pull ups 10x11

WOD
12min EMOM
1 power clean (70/55)
1 hang power clean
5 STOH

Finisher: 2min amrap Jumping lunges

Stretch/roll

 

SATURDAY

10 mins mobility
Lunges
Wrist mobility
Ohs with empty bar x20

5min DPUB

15 mins: Snatch drilling (No heavier than 75% of 1rm)

WOD
20 thrusters (30/20)
20 front squats
20 ohs
20 back squats
20 mbc
20 air squats
As fast as possible!
Cap: 8 mins

Stretch/roll

 

SUNDAY

Warm up
Coaches choice

WOD
CrossFit.com workout of the day