Strength: 10 Barbell Tricep Extensions (Skull crushers) 3 Seconds on eccentric portion of movement (as heavy as possible with good form) Rest 30 seconds between sets x 4 sets Strict pull-ups (band if necessary) (40% of you’re best max set. Example if you’re PR unbroken set of strict pull-ups is 10 complete 4 strict pull-ups [...]
Strength: Back Squats: 4 sets of 15 reps (If 4 by 20 @ 85lbs was doable last week increase weight this week. Goal 105lbs) 90 sec rest between sets Rest as needed before workout Workout: For time 800 Meter run 15 Thrusters 65lbs 30 Sit-ups x 3 CORE: 30 Sec L-sit 100 Flutter kicks 30 [...]
Get out of the gym! Hike, Swim, Bike, Dance, etc.
Strength: 5 Good mornings, 4 seconds on the eccentric portion of the movement x 5 sets Workout: 20 Deadlifts at 115# 20 Calorie Row 2 Min walk rest x 4 Rounds (Perform this workout with max effort on every 20 cal row. Pay attention to your cal/hour round 1 and try not to lose pace to much [...]
Workout: For time 50 Step-ups with 20 dumbbells in each hand at 20” box 25 Dumbbell hang squat cleans with 20lb dumbbells each hand 10 Renegade rows w/ 20lb dumbbells x 5 Rounds Mobility: Spend 20:00 mobilizing
Welcome to the CLB Super Strength Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: 2 Rounds Run 400 meters 15 Reverse lunges 15 Ball slams 30/20# Pre-hab: 2x30 [...]
Welcome to the CLB Super Strength Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm up: 3 Rounds of… 10 Reverse Lunges 10 KB Swings 10 Lunges Strength 1: Squat Snatch+ Overhead squat [...]
Welcome to the CLB Super Strength Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Today is an active recovery day. 45 Mins of one of the following: Rowing Running Biking Swimming [...]
Welcome to the CLB Jacked Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Today is an active recovery day. 45 Mins of one of the following: Rowing Running Swimming Airdyne
Welcome to the CLB Jacked Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: 3 Rounds 10 PVC Pass Throughs 10 PVC Overhead Squats 10 Good Mornings Skill: L-sit hold [...]
Welcome to the CLB Jacked Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: 15 Reverse Lunges 15 KB Swings 15 Ball slams 20/30# Pre- hab: 2x 30 band pull aparts Bent [...]
Wodstar's WOD of the Day is a daily CrossFit workout that we post for general physical preparedness. We also feature targeted workouts to fit every need.
