This is the Wodstar Elite Competitor Program
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 [...]
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 [...]
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
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) [...]
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 [...]
Today is a Rest Day! Here is Your Mobility
Today is a Rest Day! Here is Your Mobility
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 Then EMOM for 10:00 Power clean and power [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Work: 15:00 EMOM 1st min: 18 Cal bike 2nd min: 15 Cal row 3rd min 15 Cal ski Strength: 3 sets 10 Chinese Dumbbell row 75/50# DB each arm 10 Dumbbell shoulder press 50/35# 6 Waiters press 53/35# KB [...]
Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Work: 3 Sets not for time 10 Strict toes to bar 10 Push-ups 100' Farmers carry 53/35# KB Left arm 100' Farmers carry 53/35# KB right arm Strength: Strict press: 3 x 15 Reps, rest as needed WOD: For time [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks WOD: 3:00 AMRAP 10 Sandbag Front squat 50/30# 10 Lateral burpee over sandbag Right when clock hits 3:00 Run 400 Meters with sandbag At 6:00 mark 3:00 ARMAP 10 Sandbag Power cleans 50/30# 10 Lateral burpees over sandbag Right at 9:00 Run 400 Meters [...]
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
