This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 091123

By |2023-09-06T15:55:57+00:00September 9th, 2023|Elite Competitor|

Warm-up: 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist WOD 1: For Time Complete reps of 15-10-5: Muscle Ups Box Jumps (42/30") Rest till 20:00 WOD 2: [...]

WodStar Elite Competitor 090923

By |2023-09-05T22:28:37+00:00September 7th, 2023|Elite Competitor|

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

WodStar Elite Competitor 090823

By |2023-09-05T21:35:11+00:00September 6th, 2023|Elite Competitor|

Warm-Up: 5:00 Of tissue work, then 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Strength: Thrusters: Every 2 min start a new round 10 thrusters @ each weight 115/75 135/95 155/110 185/135 205/145 225/155 Snatch: Complete 6 sets of 3 reps @ 80-90% of 1RM Speed pulls: Complete 4 sets of [...]

WodStar Elite Competitor 090723

By |2023-09-05T21:33:03+00:00September 5th, 2023|Elite Competitor|

Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Strength: Clean: Find your 1 rep max. Every Minute of the Minute for 5:00 2 Squat cleans (275/195) plus 6 bar facing burpees Rest 1 min Every Minute of the Minute for 5:00 3 Squat cleans (265/185) plus 4 bar facing burpees Rest 1 [...]

WodStar Elite Competitor 090623

By |2023-08-30T18:57:28+00:00September 4th, 2023|Elite Competitor|

Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Endurance: Row 1K rest 1:30 900 Meters, rest 1:20 800, rest 1:10 700, rest 1:00 min 600, rest 0:50 500, rest 0:40 400, rest 0:30 300, rest 0:20 200, rest 0:10 100 Meters Strength: Muscle snatch: Complete 5 sets of [...]

WodStar Elite Competitor 090523

By |2023-08-30T18:56:58+00:00September 3rd, 2023|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 090423

By |2023-08-30T18:56:02+00:00September 2nd, 2023|Elite Competitor|

Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 30 Calorie Row 5 Snatch (225/155) x 5 Strength: Speed pulls for snatch: Complete 4 sets of 3 reps EMOM for 5:00 10 Strict Pull Ups EMOM for 10:00 20 Hand Release Push Ups MOBILITY: Low Back, Hips, and Hamstrings

WodStar Elite Competitor 090323

By |2023-08-30T18:55:36+00:00September 1st, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 090223

By |2023-08-29T21:12:43+00:00August 31st, 2023|Elite Competitor|

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

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