This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 120622

By |2022-12-01T15:37:25+00:00December 4th, 2022|Elite Competitor|

Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 800 Run 30 Dumbbell snatch (100/70, 15 each arm) 30 Bar muscle-up 800 Run 30 Bar muscle-up 30 Dumbbell snatch 800 Run Strength: Clean and jerk: Complete 6 sets of 2 reps @ 80-90% of 1RM ACCESSORY: Kettlebell Pullovers x 15-12-12-12 (heavy) [...]

WodStar Elite Competitor 120222

By |2022-11-29T11:35:00+00:00November 30th, 2022|Elite Competitor|

Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Endurance: 100 Cal row 100 Cal bike 100 Cal ski Strength: Snatch: Complete 3 sets of 3 reps 80-85% of 1RM Hang squat snatch: 3 Sets of 3 Reps *Notes: Rest as needed, todays focus is snatching [...]

WodStar Elite Competitor 120122

By |2022-11-29T11:31:13+00:00November 29th, 2022|Elite Competitor|

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 [...]

WodStar Elite Competitor 113022

By |2022-11-25T11:42:51+00:00November 28th, 2022|Elite Competitor|

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

WodStar Elite Competitor 112822

By |2022-11-25T11:42:27+00:00November 26th, 2022|Elite Competitor|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Endurance: Max meter row in 15:00 WOD: For time 21-15-9 Muscle-ups Handstand push-ups *Coach's Notes: Sprint workout! Should be unbroken! WOD: For time 25 Kettlebell swings (62/44) [...]

WodStar Elite Competitor 112822

By |2022-11-25T11:41:29+00:00November 26th, 2022|Elite Competitor|

Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Snatch balance: Complete 6 sets of 3 reps @ 80% or more of 1RM snatch WOD: 5 Minute max reps hang squat snatch @ 60-70% of 1RM snatch Rest 1 Minute 5 Minute max Muscle-ups  Rest 1 Minute 5 Minute max bench press 225/155# Rest 1 Minute [...]

WodStar Elite Competitor 112722

By |2022-11-25T11:41:06+00:00November 25th, 2022|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 112622

By |2022-11-22T19:28:31+00:00November 24th, 2022|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 112522

By |2022-11-22T19:25:26+00:00November 23rd, 2022|Elite Competitor|

Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: 25 Mile bike ride road Strength: Work up to a heavy hang power clean  *Notes: Take as long as needed here WOD: For time 21-15-9  Bar facing burpees  Overhead squats 95/65# Chest to bar pull-up Recovery: Quads, Hips and [...]

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