WARM UP: 4 Rounds: 20 Frankensteins 20 Butt Kicks 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5 x 30 Sec [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Butt Kicks 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Banded Back Squats: 5 @50 3 @60 1 @70: 5x3 @70-80% -pair [...]
Today is a Rest Day! Here is your Recovery for the day!
Today is an active Rest Day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
WARM UP: 4 Rounds: 20 Frankensteins 20 Butt Kicks 20 Heel to Hip 20 High knees 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5 x 3 @90%: Snatch Panda Pulls: 5x2 @100% Behind Neck [...]
WARM UP: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Rack Barbell Box Jumps: 8/4”: 40% of bodyweight: 4x5 -pair [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Meter Carioca 20 Heel to Hip 20 High knees 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: Prowler Push to 20 yard sprint: 4 Sets rest 2 Mins in [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Meter Carioca 20 Heel to Hip 20 High knees 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5 x 30 Sec Med Ball [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Meter Carioca 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Banded Back Squats: 5 @50 3 @60 1 @70: 5x3 @70-80% -pair [...]
Today is a Rest Day! WODSTAR Recovery Yoga is made for days like this…
Today is an active rest day for the program. 45 Mins of one of the following: Rowing Running Biking Swimming
WARM UP: 4 Rounds: 20 Frankensteins 20 Single Leg RDL 20 Heel to Hip 20 High knee Skips 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over [...]
