WodStar 112923
Today is a Rest Day! Rest Day Recovery is made for days like this…
Today is a Rest Day! Rest Day Recovery is made for days like this…
If you are missing a piece of equipment, click here for our substitution list Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Power clean and power jerk: work up to a heavy single EMOM: Then EMOM for 10:00 Power clean and power [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Back squat: Complete 4 sets of 8 reps @ 75% of 1RM WOD: For Time 25 Calorie row 25 Wall ball (20/14#) 25 Toe to bar x 4 rounds WOD: For time 100 Push ups Rest 3 [...]
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets 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: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets 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: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of hinge movement KB Swings to jump rope 20 Swings/40 Jumps (DU if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - build to heavy 5 (5x5) Deadlift OR Deadlift variation Curl & press x 10 between each [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Three 10 minute workouts with 2 minutes rest between each 0-10 minutes 1,000 m row -with time left AMRAP of burpees- 2 minutes rest 12-22 minutes 2 mile assault bike -with time left AMRAP of [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout 1: EMOM for 12:00 Min 1: :20 Wall sit holding a KB at chest (heavy) + :20 Max rep lateral jump over single KB Min 2: 1/1 Turkish get ups (heavy) Min 3: 7/7 KB Renegade rows with rotation (heavy) [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope WOD: For time 400m Run 15 Overhead squats 95/65# 15 Pull-ups x 5 Endurance: Bike 30 Seconds, hard as you can for cals Rest 2 min X 5 Strength: EMOM for 10:00 20 Push-ups Recovery: Shoulders and Hamstrings
Today is an Rest Day Work on your MOBILITY HERE
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest as [...]
Warm Up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch 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 Squats: 5x10 @70% focus on Breathing during reps. rest [...]