This is the Wodstar Elite Competitor Program
Today is a Rest Day! Here is Your Mobility
Today is a Rest Day! Here is Your Mobility
Warm-up: Start with 5:00 of tissue work for hips and shoulders, then 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Strength: Every 1:30 Clean plus front squat (265/185#) 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 WOD 1: “Glen” for time 30 [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time 1 Mile run 45# ruck 30 Squat clean thrusters (185/135) 1 Mile ruck 45# Strength: 20 Stones over yoke 215# *Notes: If no stones, try a heavy Dball or sandbag over the shoulder. WOD: [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time Back squat: For time, with a partner, so you go they go 8 reps of following 225/155# 245/170# 265/185# 285/200# 305/215# 325/230# 345/245# Rest 6 minutes, then do it again Strength: 1 Power [...]
Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding WOD: For time Beach or pool workout 80 Meter swim 10 Dumbbell snatch 100/70# 10 Dumbbell Facing burpee of the DB x 6 *Notes: If water is not possible, do a 150 meter ski Recovery: Hips and Hamstrings
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: For time 21 Pull-ups 15 Cal bike 9 Stone 175# x 4 *Notes: If no stone use a heavy dball, sandbag, or tire. Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete [...]
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Warm-Up: 5:00 of tissue work then 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Strength: Snatch: Work to a heavy single Then EMOM do 3 reps of 80% of that single for 5:00 Snatch pulls Complete 5 [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back squat: Work to a heavy single Then EMOM for 6:00 5 Back squats at 80% of that single WOD: For time 400 Run on [...]
Warm-up: 5 :00 of related tissue work, then 1 Set of 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees 1:00 Jog Strength: KB roller press: 4 Sets of 30 Reps Dual KB RDLs x 10/10 x 4 Sets WOD: For Time 21-15-9 Tire flip 5-4-3 Legless rope climb 15' Rest 2 min WOD: For Time 28 [...]
