Warm Up/Skill 3 sets 3 Controlled kip 3 knee to elbow 3 t2b (Unbroken complex) rest as needed + 20 PVC PT 3x10 DB Press; 10/15lb + 5-7 min front rack mobility + WOD 7 Rounds 10 STO; 65/95# 10 TTB + Supplemental/Strength Work 4 sets Powell Raise; 8-10 reps/arm rest 10 sec Active arch [...]

Warm Up/Skill Wall Squat x 10 Air Squat x 10 Forward walking lunge x 10 Reverse walking lunge x 10 PVC pass through x 15 Push up 3x5 DB Press 3x10 @ 10/15 DB OH walking lunge 2x10 @10/15 + WOD For time:   100 DU 50 Burpee to plate (45lb) 100 DU 50 Burpee [...]

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 2 Rounds 25 Cal Row 100 DU rest 3 min 3 Rounds 400m run 15 Ring Dips Push Ups [...]

Warm Up/Skill 50 cal AB/AD/Rower + 10 min emom Odd; 3 shrimp squats/leg Even; 1 Kip swing+1 Pull Up+1C2B + 12 min amrap  3 Cal AD/AB/Row 3 Alt Pistols 3 C2B Pull Ups *Add 3 reps to each movement after each round completed + Supplemental Work: 3 sets Single Leg Goblet Squat; 8/leg *To box [...]

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Warm Up/Skill 20 PVC pass through 2x10 DB Press 2x10 OH walking lunge + Hand Stand Hold; 3x10sec + 2 Sets 5 controlled kip swing 5 active kip swing 3 power kip swings + WOD: 8 min amrap 3 Bar MU 5 Kipping HSPU (open standard) 7 V-up + Supplemental/Strength Work  3 sets Single arm [...]