Warm-Up: 500 Meter Row Then 10 Touchdowns 5 4-point air squats 5 Burpees x 3 OCR Strength: Front Squats : 5 sets x 2 reps @ 85% of 1 Rep Max (Warm-up with 2 to 3 additional sets at lighter weight) OCR WOD: For time 250 Meter Row 15 Russian kettlebell swings (70/53#) 25 Burpees 15 [...]
One day run - One day rest (You Pick) Warm up: Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run Endurance Intervals: 15min @ 90% of 5K pace, rest 5 minutes between sets Short course - 2 reps Medium course - 3 reps Long course - 5 reps Cool Down [...]
One day run - One day rest (You Pick) Warm up: Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run Endurance Intervals: 15min @ 90% of 5K pace, rest 5 minutes between sets Short course - 2 reps Medium course - 3 reps Long course - 5 reps Cool Down 10:00 [...]
Warm-up: 15 Over/under arms 10 Burpees 5 Pull-ups 200m run x 3 *warm-up, not for time OCR Strength: Shoulder press, strict Perform 3 x 8 @ 55% of 1 rep max OCR WOD: 400m Run 15 Russian kettle bell swings (70/53#) 15 Strict Pull-Ups 15 Push-Ups x 4 OCR Skill/Challenge: Overhead weight plate carry, arms [...]
Warm-up: 10 Inchworms 10 Wall facing air squats 10 Touchdowns :60 Sec singles or DUs practice x 3 OCR Strength: Front Squat Perform 2 to 3 warm up sets at light weight then 5 sets of 5 @75% of your current 5 rep max or 5 sets of 5 building up to a heavy [...]
Warm up: Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run Ladder – 90 Sec on, 60sec rest/recovery, 90sec on, 45sec r, 90sec on, 30sec r, 90sec on, 15sec r, 90sec on, 30sec r, 90sec on, 45sec r, 90sec on, Short course - 3 sets Medium course - 2 sets Long [...]
Cyber Monday Discount: 50% off Any Term (Applied After First Responder's Discount). Use Coupon Code: WODSTARHOLIDAY1850 If you are following a career path in the military, law enforcement or fire department, you know that the fitter you are, the better you will be at performing your responsibilities and the better [...]
Workout: 4 rounds 25-Wall ball 10-Burpee box jump overs Workout: 4 rounds 20 cal Bike 10 Front squat (75#) Strength: 3 rounds (not for time) 10/10 box step ups holding 25# plate into chest 15 straight leg deficit deadlifts ( place feet on two 45# plates stacked) use 55#kb
If you are missing a piece of equipment, click here for a Josh's substitution list Endurance: Run 6x800 Rest 2 min Workout: 3 rounds 30 wall ball 20# 20 DB single arm Shoulder to overhead 85/60 (10 right, 10 left) 10 wall walks Workout: 4 rounds 3 legless rope climbs 15’ 30 ghd sit-ups Work: Accumulate [...]
If you are missing a piece of equipment, click here for a Josh's substitution list Workout: 3 k row Start the workout and every 2 min perform 3 power cleans 185/135 and 4 burpee over a box 44”/38” row until your next 2 min the workout is over when you reach 3k. Endurance: Suicide sprints Down [...]
Today is a Rest Day for the program! WODstar Recovery Yoga is made for days like this...
WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder Toss: [...]
