WOD

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

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

Varangian Training: Week 25/4/16

MONDAY

Warm up
Shoulder dislocates
Lunges
Knee/ankle rotations

10min Emom
Pull ups
Double unders

Strength
15 mins Superset
10 back squats
10 lunges (Progressively load, find weight that's challenging and do 6 sets)

WOD
50 kettlebell swing (24/18)
100 mountain climbers
50 kettlebell swing
100 burpees
Cap time: 14 mins

Stretch/roll

 

TWO FOR TUESDAY

Warm up
Wrist mobility
Scap push ups
Gymnastics side planks
Complex
Multi directional lunges

Muscle up techniques

WOD 1
12 min amrap
2 muscle ups
5 ring dips (10 box dips)
10 box jumps
15 sit ups
20 jumping lunges

WOD 2
5 rounds for time
10 chest to bar
10 toes to bar
30 shuttle runs
Cap time: 15 mins

Stretch/roll

 

WEDNESDAY

20 lunges
20 air squats
20 push ups
20 ohs

Partner wall ball over rig

Strength
5 mins
Back squat 5x5

WOD
21,15,9,6,3,6,9,15,21
Push press (43/30)
MBC
Cap time: 18 mins

Stretch/roll

 

THURSDAY - BARBELL CLUB

Warm up
Coaches choice

Split jerk: 10mins
Find 1rm Max from rack

Strength: 10mins
Strict press 5x8

Complex: 12 mins
Bear complex:
- 1 power clean
- 1 front squat
- 1 push press/jerk
- 1 back squat
- 1 push press/jerk
Find weight then drill

 

FRIDAY

Cf football drills

5 mins Partner sprint game with MBC

10 mins
Sumo deadlift 5x3

Pull ups 10x10

WOD
13 mins AMRAP
20 wall balls
20 DPUB
20 double unders

Stretch/roll

 

SATURDAY

10 mins mobility
Lunges
Wrist mobility
OHS with empty bar x20

5 mins max burpees!

15 mins: 3 rep max hang power clean

WOD
10 min AMRAP
Manmakers (50/35)

Stretch/roll

 

SUNDAY

Handstands
Handstand walks
Gymnastics

3 rep max bench

WOD
Partner WOD
50 kettlebell c+j (24/18)
50 box jump burpees
50 kettlebell c+j
50 burpees
50 kettlebell c+j
50 pull ups
50 kettlebell c+j
200 air squats
Cap time: Lunch

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!

Varangian Training: Week 14/3/15

MONDAY

16.3
Back squats 5x5
Strict press 5x8
Rowing
Mobility

 

TUESDAY

Gymnastics warm up
Wrist mobility
Plank
Side planks
Arch
Hollow

Warm up
3x5min rounds MAX EFFORT, 1 minute rest
Double unders
Mbc (10/6)
Toes to bar
Push ups
Pull ups

WOD 1
21,15,9
HSPU
Box jumps
Time cap: 7 mins

WOD 2
7 min amrap
Ascending ladder 2,4,6,8,10.....
Wall balls (10/6)
Burpees

Stretch/roll

 

WEDNESDAY

Warm up
Lunge walks
Glute bridges
Kettlebell swing 3x20
Ohs 3x10

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

WOD
50 GTOH (42.5/30)
40 front squat
30 front rack lunge
20 push press
10 bar over DPUB
Time cap: 17mins

Stretch/roll

 

THURSDAY

5 mins mobility
5 mins stick games

15 mins Snatch
Find 1rm then drill @70%

15 mins Clean & jerk
Find 1rm then drill @70%

10 mins Skill work

Stretch/roll

 

FRIDAY

16.4
Accessory gymnastics work
Rowing
Mobility

 

SATURDAY

16.4
Strength
Pull ups
Rowing
Mobility

 

SUNDAY

16.4
Olympic lift drilling
Rowing
Mobility