Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Endurance: Run Run a mile Rest 4 min Run 1200 Rest 3 min Run 800 Rest 2 min Run 400 Rest 1 min Run 200 Rest :30 second Run 100 Workout: For Time 15 Toes To Bar 20 Sandbag Cleans To Shoulder, [...]
Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-ups Run: :15 hill sprints, rest/descend :45, perform until pace or form deteriorates, alternate odd even with and without 25# sandbag *Hold distance and intensity Repeat for a total of 16 reps for all distances [...]
WARM UP: 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts 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: Front Squat: 5 @ 50 3 @60 1 @70%: 5x5 @70% High Hang Power [...]
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
Major: Back, chest Minor: Legs 3 Rounds for time UNI-CYCLE (Unilateral Focus + Cycle) A. 12 Each Cable Row (or Dumbbell row – moderate heavy) B. 12 Each Bulgarian split squat (with light to moderate DB’s) C. 12 Single arm DB Bench (floor, ball, or ground) 3 min rest 3 rounds for time 10 Kettlebell [...]
Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time 4 rounds 800 m run 12 burpees 10 pull ups 20 front rack walking lunges 2o KB swings Recovery: Low Back, Hips and Hamstrings
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout 1: EMOM for 12:00 Min 1: Right Arm Kettlebell Overhead/Left Arm Farmer Carry Walk x Max distance in :50 Min 2: Left Arm Kettlebell Overhead/Right Arm Farmer Carry Walk x Max distance in :50 Min 3: Alternating bent rows [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Skill: Triple-unders x 3-5:00 Strength: Clean and jerk 10 @ 225/155# 8 @ 245/175# 6 @ 265/185# 4 @ 285/200# 2 @ 305/215# Strength: Rest as Needed Clean pulls: Complete 5 sets of 3 reps Strength: Rest as Needed Front squats: [...]
REST DAY - Yoga and mobility Rest Day Recovery
Happy Veteran's Day Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees OCR Strength: Box Back Squat Heavy 2 rep max, not looking to set a new one. 2-2-2-2-2 *WU up with 3-5 sets at lighter loads *Start 5 x 2 around 75-80% of 1RM and build [...]
Today is an active rest day! 45 mins of one of the following: Rowing Running Swimming Biking Recovery: Rest Day Recovery
