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: Hang Power Snatch: 5 x 3 @ 80%: -pair w/ 5 [...]
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: Back Squats: 5 @ 50%, 5 @60%, 5 @ 70%: Perform [...]
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) TRACK DAY: SPEED: 5 Sets of Single leg BOUND JUMP SPRINTS: 4 [...]
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: 3 X 20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs [...]
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: Back Squats: 5 @ 50, 3 @60%, 1 @ 70%, 5 [...]
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: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 Single leg RDL 20 Heel to Hip 20 Meter 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: Back Squats: 5 @50 3 @60 1 @70: Find 1RM!! [...]
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) TRACK DAY: 5sets of BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards [...]
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: Power Snatch from Blocks (knee level): warm up to 70%. Find [...]
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: Back Squats: 5 @50 3 @60 1 @70. Continue to build [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this…
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: Hang Power Snatch: 20 Min emom of 5 drop singles @ [...]
