WodStar 081319
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Rest Day Recovery
Warm up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout: 5 Rounds @consistent effort: 10 Bike Cals 10 Hang Power Cleans @95/135# 5 Box jumps 24/20" Rest 1:1 Workout: 20 min EMOM min 1: 8 Thrusters @85/115# min 2: 2-5 Muscle ups or scale [...]
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Recovery: Rest Day Recovery
Strength: Bench Press build to 5rm then drop to 80% and 2xMax Reps Strength 2: Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout: For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]
Skill: A: 10-15 min practice to kick up to a handstand on rings (use spotters) To scale this and get a better feeling of the rings straps you should put the straps around the bar without the rings and then put them through weights so that they stay tight and from there practice to go [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Run: 4x 400 Meter Run * Go hard * Rest 1:1 Rest 10 Mins Run: 2 Mile Run *80-85% pace Rest 5-10mins Cool Down: Walk 5-10mins in Sun + stretching (hips, hamstrings, and quads) Recovery: Quads, Hips and Hamstrings
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 [...]
Workout: For Time 30 Muscle ups Workout 2: 10 Min Assault bike for max cals
Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side star plank, rest 30 sec X 4 Sets Strength: B1: 3-5 Strict deficit handstand push-ups @31X1 with feet on box, the higher the box the harder it gets, keep hips above shoulders, rest 30sec. B2: 5/5 Single leg box jump [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Rest/Recover day! Swim 30-60:00 in the sun Or Bike/Row EASY 30-45:00 in the sun Recovery: Rest Day Recovery is made for days like this…
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Workout: For time 50 Wall balls 100 Meter run 40 Wall balls 100 Meter Run 30 Wall balls 100 Meter Run 20 Wall balls 100 Meter Run 10 Wall balls Burnout: 5:00 AMRAP of burpees Recovery: Low Back [...]