This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 022223

By |2023-02-16T18:12:10+00:00February 20th, 2023|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 022023

By |2023-02-16T18:08:53+00:00February 18th, 2023|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 021823

By |2023-02-14T20:09:42+00:00February 16th, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 021723

By |2023-02-14T20:08:27+00:00February 15th, 2023|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 021623

By |2023-02-14T20:05:27+00:00February 14th, 2023|Elite Competitor|

Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Endurance: Swim 10 x 100 Meters on the 2 min Strength: Snatch: Work up to a heavy double WOD: For time 9-7-5 Muscle-ups Squat snatch 205/145# WOD: For Time 20 Cal bike  30 GHD sit-ups x 3 Recovery: Chest, Shoulders and Spine

WodStar Elite Competitor 021523

By |2023-02-08T15:13:49+00:00February 13th, 2023|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 [...]

WodStar Elite Competitor 021423

By |2023-02-08T15:12:31+00:00February 12th, 2023|Elite Competitor|

Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders  Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats  Rest 2 min EMOM for 10:00 5 Squat snatch  Endurance: 8 Hill sprints  About 150 Meters, moderate incline  [...]

WodStar Elite Competitor 021323

By |2023-02-08T15:12:09+00:00February 11th, 2023|Elite Competitor|

Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups WOD: For time 25 Cal row 25 GHD sit-ups 6 Strict parallette handstand push-ups  x 5 *Notes: Push the rower, go at a pace to be able to be unbroken on the sit ups. If needed, scale [...]

WodStar Elite Competitor 021223

By |2023-02-08T15:11:07+00:00February 10th, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 021023

By |2023-02-07T16:47:38+00:00February 8th, 2023|Elite Competitor|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's WOD: For time 200 Meter ski erg 50 Double-unders Zeus rope  200 Meter row 50 Double-unders Zeus rope  .4 Bike  50 Double-unders Zeus rope  200 Meter row 50 Double-unders Zeus rope  200 Ski Sled pull  WOD:For time 3 Peg [...]

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