Strength: Snatch: 2 reps Every 2 mins x10 sets; Build in weight. Workout: For Time 100Ft Front Rack Walking lunge @55-85# 30 Pull ups 30 Handstand push-ups (scale Push press @ 55-85#) 100ft back Rack walking lunge @ 55-85# Work:4 Sets: 30 Sec L-Sit 6 Strict Toes to bar 2 Wall walks Rest 2 mins [...]
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
Warm up: 400m easy jog Then.. Run 3 miles @moderate pace Rest 15 mins Strength: Bench Press: 10-8-6-4-2, Build in weight; rest as needed Workout: 3 Rounds for time 5 Ring muscle-ups 50ft hand stand walk 25 Pistols Cool Down:20 mins easy Bike; move blood out of arms
Strength: Deadlifts:, 10-8-6-4-2, Build in weight; make this tough. Workout: For Time: 3 Mile bike 30 Dumbbell snatches @50/35# 60 Box jump Rest 5 min 3K Row 30 Kettlebell swings @53/35lbs 60 Box jumps Rest 15 mins Workout: For Time 5 Rounds: 1 Legless rope climb 5 Thrusters @95/135#
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
Mobility: 10mins low back 10 mins ITBand 10min your choice WOD: For Time Row 50 cals 40 Burpees 30 two armed dumbbell ground to overhead @ you pick weight 20 Toes to bar 100ft Walking lunge w/ dumbbells 100m Run Endurance: 5K Ski, if no ski…Row Cool Down: 10 min walk outside
WORK: 30:00 AMRAP (as many reps as possible) 25 Wall balls 10 lunges/leg 5 Squat cleans @95# (modify if needed) 3 Wall walks Rest 10 Mins WORKOUT: 5 Sets 100f t sled pull outside 2 Rope climbs Rest 2 mins COOL DOWN: 5 min moderate Bike 5 min cool down on Bike
Strength:Clean: 2 Reps every 2 Mins x 10 sets; Build in weight each set WORK: 8 Sets: 7 Clean & Jerks @55-95# 10 Toes to bar (scale knees to elbow or knee raises) 30 Double unders (Scale 150 singles) Rest 2 mins WORK: 3 Sets: 12 Ball over shoulder @ heavy 10 Bike cals Rest [...]
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
Strength:Split Jerk: 1 Rep Every 30 seconds for 8 mins; Build slowly in weight; use blocks if possible Workout:2 Rounds: 10 Power cleans @115/85lbs 200 Meter Run 10 Deadlifts @125/95lbs 200 Meter Run 10 Power cleans @115/85lbs 200 Meter Run Workout: For Time 3000 Meter Row 100 Cal Bike Cash out: 1 min planks x3; [...]
Strength: Back Squats:, 10-8-6-4-2-As many reps as possible set, Build in weight; Amrap set needs to be moderate weight. WOD: 3 Rounds for Time 2 Rope climb 5 Strict pull ups 30 Cal bike WORK: 5 Sets 10 Burpee box jump over 10 Air squats 10 Cal bike Rest 3 mins Cash out: 1 mile easy [...]
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
