Varangian Week 16/5/16

MONDAY

Bear crawls x2 lengths
Walking Lunges forwards
Walking lunges backwards

20 Glute bridges
10 per leg single leg glute bridges

Ankle and knee rotations
Calf stretches

2x20 kb swings

Back squat 5x5

WOD
5 rounds for time:
12 butterfly sit ups
10 T2b
8 Box jumps

 

TUESDAY

Wrist mobility
Shoulder dislocations
Wall Thoracic/hamstrings stretch

Hanging from rig 3x max hold

1 min plank
1 min deadbug
30s side plank each side
x2

Handstand holds facing wall (With wall walks)

Hspu progressions:
push ups on box / pike push ups, feet on box / negative hspu / hspu to ab mats / full hspu

Practice then complete:
8x2 (if hspu/negatives)
5x5 (if on boxes)

Wod 1
12 min cap
21-15-9-6-3
Hspu
Deadlift (100/70)

Wod 2
6 min time cap
2 burpees
Sprint
4 burpees
Sprint
6 burpees
Sprint
Etc...

 

WEDNESDAY

Wrist mobility
Bear crawls
Shoulder dislocations
Hanging
Single arm hanging

KB clean and jerk 2x10 per arm
KB snatch 2x10 per arm

Strict press 8x8

Ascending ladder:
10 DU
6 Power clean (40/30)
3 STOH
12
7
4
14
8
5 Etc..
12 min cap

 

THURSDAY

10 min warm up
Bear crawl 4 lengths
High knees
Bum kicks
Lunges with twist 2 lenghts
Pigeon stretch
Deep lunge with rotations
Wrist mobility
Ffront rack strech

15 min warm up with barbell
Clean second pull from:
- Hips
- Hang
- Mid shin
x2

Muscle clean (no dip) from:
- Hips
- Hang
- Mid shin
x2

Power clean from:
- Hips
- Hang
- Mid shin
x2 full set

Front squat x 10

Squat clean from:
- Hips
- Hang
- Mid shin
x2

25 min
Find one rep max squat clean

10 min cool down

 

FRIDAY

Crossfit Football!
Be prepared..

 

SATURDAY

Shoulder dislocations

Stick snatch warm up

Find 2rm snatch
5 sets Snatch doubles

"King Kong"
3 rounds for time:
1 Deadlift 90% 1rm
2 Muscle Ups
3 Cleans 80% 1rm
4 Handstand Push Ups

 

SUNDAY

Pullup / progressions 5x8

Bar complexes:
1 pullup
1 t2b
Knees right
Knees left
Repeat as many times as possible

1 around the world (arms not legs)
1 pullup
1 c2b
1 knees to elbows
Repeat as many times as possible

Partner wod:
6 rounds for time
10 clean and jerk (60/42)
10 Synchronised OB burpees
Time cap: 16 minutes