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) Wall Sit 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 Single Leg RDL 20 Heel to Hip 20 High knee Skips 10 Meters Side Shuffle 10 Meters 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 [...]
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) STRENGTH: Front Squats: 5 @50 5 @60 5 @70 : Continue to [...]
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) STRENGTH: Front Squats: 5 @50 5 @60 5 @70 : Continue to [...]
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 Biking Running Swimming
Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 Single Leg RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m 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: Hang Power Snatch: 5 x 3 @ 80%: pair with 5 x [...]
Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 Singe Leg RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m 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: Front Squats: 4 x 10 @ 80% Rest 3 Mins Power Cleans [...]
Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 Single Leg RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m 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: 8 x 10 Yard sprints @ 100% Rest 60 Secs 8 [...]
Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 Single leg RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m 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: Front Squats: 5 @50 5 @60 5 @70 : Continue to Build [...]
Today is a Rest Day for the program! 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 WodStar Recovery Yoga are also good for days like this...
