Varangian Training: Week 23/5/16

MONDAY

Warm up
10min EMOM
Lunges
Push ups
Sit ups
Pull ups (Australian)
Air squats
Jumping lunges
Clapping push ups
Knee to elbow
C2b pull ups
Squat jumps

Wrist mobility

Barbell complex
1 power clean
1 right leg split jerk
1 left leg split jerk
1 push jerk

WOD
21 kettlebell swing (24/18)
50 double unders
15 kettlebell swing
50 double unders
9 kettlebell swing
50 double unders
Cap time: 10 mins

Stretch/roll

 

TWO FOR TUESDAY

Warm up
Toe walks
High knees
Deep lunge with rotation
Wrist mobility
Air squats

WOD 1a
6min AMRAP
Max cal rower

WOD 1b
6min AMRAP
Thrusters (30/20)

WOD 2a
6min AMRAP
Burpees

WOD 2b
6min AMRAP
10 step ups
10 push ups

Stretch/roll/die inside slightly

 

WEDNESDAY

Warm up
Deadbug
Plank
Side plank
L Side plank
R Side plank
Arch

Multi Lunges
Goblet squats 2x20

Back squat 5x5
Superset with pull ups 5x3

WOD
50 wall balls
50 pull ups
50 jumping lunges
50 kettlebell clean & jerk (24/18)
Time cap: 12mins

 

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
Overhead Squat
Overhead Lunge with stick 2 length

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

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

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

Snatch Balance x 10

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

25 min
Find one rep max Snatch / Power Snatch

10 min cool down

 

FRIDAY

Single leg plyometrics
Single leg deadlifts

CF FOOTBALL!

 

SATURDAY

Warm up
10 mins mobility

Turkish get ups

Strength
3 rep max hang clean

WOD
3 rounds for time
20 floor press (40/25)
20 front squat
20 front rack lunge
20 push press
Time cap: 12mins

 

SUNDAY

Warm up
Gymnastics

Row 1000m for time

CrossFit.com workout of the day