Strength: Back squat: 3 Sets of 20 Reps @ mod-easy weight; make these fast reps. Endurance: 3K Row @ moderate pace Workout: For Time 50 Deadlifts @ moderate weight 50 Box jump overs (you can use your hands) 50 Wall balls 50 Double unders Rest 10 mins WOD: For Time 4 Rounds: 8 Push jerks [...]
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Reverse Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes [...]
Strength: Snatch Balance: 5 Sets of 3 Reps, build each set *Work on dropping fast under bar. Endurance: 100 Double-unders 100 Burpees 100 Box jumps Rest 15 mins Workout: Run 400m 4 Rounds: 12 Knees to elbow 6 KB snatches Burnout: 2k Row
Endurance: Row 50 Cals Bike 50 Cals 50 Air squats X 2 Workout: 4 Rounds: 10 cal bike 30 Wall balls Rest 3 mins Workout: 6 Rounds: Row 250m 6 Bar muscle-ups 36 Double-undersDouble Unders Burnout: 5 min Amrap of wall walks
Today is a Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out WODSTAR Recovery Yoga is made for days like this…
Endurance: Every 7:00 50 Cal row x 4 Sets Workout: 21-18-15-12-9-6-3 Row cals Kettlebell swings @ 35/53 Workout: 5 Sets: 1 Legless Rope climb 1 Rope climb 15 Handstand push-ups Rest 2 mins Burnout: 3 Mile bike
Strength: Snatch: 1 rep every 15 sec x 10 @ keep lighter Endurance: 4 Sets: 8 DB Push press 15m Single arm farmers carry/each arm 30m sled push Rest 2mins Workout: 5 Rounds: 12 Cal bike 9 Bench press 6 GHD sit-ups 3 Handstand push-ups Rest 5 mins Workout: 5 Rounds: 8 Shoulder to overhead [...]
Today is a Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…
Mobility: 10 mins your choice Strength: Clean & Jerk: 2 reps every 90 sec @moderate weight. Then take 50% of that weight and do 3 sets of 5 reps touch and go as fast as possible Rest 2-3 mins between sets Workout: 30 sec Row hard 30 sec rest x 30 Workout: EMOM for 10:00 [...]
Strength: Overhead Squats 3 Sets of 20 reps @ mod-easy weight; make these fast reps. Endurance 3 Rounds: 5 Overhead squats 10 Over head walking lunges Rest 2 mins 50 cal Bike as fast as possible Workout: 3 Rounds: 5 Chest to bar pull ups 7 Wall balls 9 Double KB Front squat @ moderate [...]
Endurance: Run 200 Meters Rest 30 sec Run 400 Rest 30 sec Run 400 Rest 30 sec Run 200 Workout: 2 Rounds: 7 Double KB clean 5 Double Kettlebell Shoulder to overhead 12 Pull ups Rest 1 min 2 Rounds: 5 Bar muscle-ups 10 Burpees to bar 5 Ring muscle-ups 10 Burpees to bar Workout: [...]
