WARM UP: 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts 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 Squat: 5 @ 50 3 @60 1 @70%: 5x5 @70% High Hang Power [...]
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
Today is an active rest day! 45 mins of one of the following: Rowing Running Swimming Biking Recovery: Rest Day Recovery
Happy Veteran's Day WARM UP: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute 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) 1RM: Front Squat Bench Press Recovery: Chest, Shoulders and Spine
WARM UP: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs 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) 1RM: Back Squat Deadlift
WARM UP: Row 500 Meters 25 Banded overhead press 10 Inchworms 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) 1RM: POWER CLEAN Recovery: Shoulders and Spine
WARM UP: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs 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) TEST:BOX JUMP, go for max height Recovery: Hips and Hamstrings
WARM UP: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions 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) TEST: 200m 20 yards 40 yards 60 yards 100 yards 300 shuttle *record fastest [...]
Today is a rest day for the program! Rest Day Recovery
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Recovery: Rest Day Recovery
WARM UP: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed 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 [...]
WARM UP: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold 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 @40 5 @50 5 @60: 10 min emom [...]
