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 @ [...]
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: Prowler Push to 20 yard sprint: 4 sets rest 2 [...]
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: 5 x 30 Sec [...]
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: Banded Back Squats: 5 @50 3 @60 1 @70: 5x3 @70-80% [...]
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) STRENGTH: Deficit Snatch: 5 x 3 @90%: Snatch Panda Pulls: 5x2 @100% [...]
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 Rack Barbell Box Jumps: 8/4”: 40% of bodyweight: 4x5 -pair [...]
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: Prowler Push to 20 yard sprint: 4 Sets rest 2 [...]
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: 5 x 30 Sec [...]
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: Banded Back Squats: 5 @50 3 @60 1 @70: 5x3 @70-80% [...]
Today is a Rest Day! WODSTAR Recovery Yoga is made for days like this…
