Hi Everyone! Thanks for signing up for the Building Bridges Competitor Fitness Program.
This is THE ACTUAL PROGRAM Josh is using to train for the CrossFit Games. He’s a couple of weeks ahead of you, but nonetheless, going through the same grueling conditioning to reach his goal of winning the games.
THIS IS A MEMBER’S ONLY SECTION and you can only view content for this program when you are a logged into the Wodstar Website and a are paid member. Please feel free to submit comments and questions in the posts, as Josh will be jumping in and reviewing from time to time. If you don’t see anything below, click the button and sign up!
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Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to [...]
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Today is a Rest Day! Rest Day Recovery is made for days like this…
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ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 [...]
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Skill: A: 2 sets: 3 Inchworm walk 10 Russian baby maker 4-6 Rocking box bridges Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands [...]
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Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Coaches notes: If you are still working on your double unders focus on setting a manageable [...]
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Skill: A1: 4 x 30 sec active hollow hang from bar ; rest 30 Sec A2: 4 x 10-15 Controlled beat swings ; rest 60 Sec Coaching notes: Focus on maintaining active shoulder girdle and [...]
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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 Coaches notes: On the tuck jumps aim to land lightly on the [...]
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Skill: A: Take rings off rings straps and put through heavy weights. From there practice to kick up to a handstand, start by straddling legs and use spotters, if possible. Strength: B1: 5 x 5 [...]
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Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking ** Every 5 Minutes, hop off and do 5-10 Strict toes to bar Rest Day Recovery is [...]