Skill: A: 10min practice Ring Muscle-up with rings in hips height and from knees. Use false grip and stop 3 set in each position. Position 1: top of the pull when rings are touching you right under breasts, elbows touching our core shoulders back and body arched. Position 2: bottom of the dip, go deep [...]
WARM UP: Easy jog 400 Meters Dynamic movement: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed 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: Back [...]
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 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: Back Rack Barbell Box Jumps: 8/4”: [...]
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
Today is a rest day for the program!
Strength: 2" Deficit Deadlift to knees 3x3 then.. DL 3x3 from floor Workout: Every 2 Min x10 1 - 10 Cal Row + 15 Toes to Bar 2 - 10 Cal Row + 12/9 Strict Handstand Push Up Accessory Work: (GRIP STRENGTH) 400 Meter Total farmers walk
Skill: A1: Hang in hollow 30sec, rest 30 sec A2: 10 Controlled beat swings, rest 60sec x 4 sets Strength: B: 3 sets 12 Shoulder taps (free standing, wall or box) Rest 30 sec 6 Shoulder taps to 3 Meter handstand walk (free standing and walk to the wall or against the wall and walk side ways or use the [...]
Today is a Rest Day! WODstar Recovery Yoga is made for days like this…
Today is an active rest day for the program 45 Mins of one of the following: Rowing Biking Swimming Running
Core Work: A: 3 sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Kettle bell Windmill x 5 reps each side Rest as needed Strength: B1: 5/5 Pistols to box @40X1, rest [...]
Warm up: 3 Sets 200m Run 8 Burpees 8 Touchdowns Workout: 5 rounds @consistent effort: 10 Airdyne Cals 10 Hang Power Clean @95/135# 5 Box jumps Rest 1:1 Workout 2: 20 min EMOM Min 1: 8 Thrusters @85/115# Min 2: 2-5 Muscle ups or scale 5-10 ring push ups Min 3: 10 Airdyne Cals Min [...]
Warm Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns 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: Hang Power Snatch: 5x3 @70%: pair w/ 5x5 Dumbbell Step up (35/25#) Box Jumps 24/20" Snatch Panda Pulls: 5x2 @70% Hang Snatch Panda [...]
