WodStar 091821

By |2021-09-15T01:34:34+00:00September 18th, 2021|Wodstar Daily|

Strength:  Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Strength 2:  Banded Deadlift 3x10 (fast) Workout:  For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work:  2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each

WodStar 091521

By |2021-09-10T21:19:20+00:00September 15th, 2021|Wodstar Daily|

Strength 1: Behind the Neck Push Press 6×3 (80-85%) Strength 2: Every 3 min x10 (30min) Clean and Jerk  Sets 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% WOD: Run 1600 Meters into… 5 Rounds 20 Meter Handstand Walk 40 Meter Farmers Carry [...]

WodStar 091421

By |2021-09-10T20:50:04+00:00September 14th, 2021|Wodstar Daily|

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..

WodStar 091321

By |2021-09-10T20:48:42+00:00September 13th, 2021|Wodstar Daily|

CONDITIONING: A) 5 Sets Row 20 cal 10 Burpee Box Jump Over 24/20″ 10 Toes to bar  Assault Bike 20 Cal *Rest 2 min B) 5 Sets Run 200 Meters 20 Meter Handstand Walk 20 Wall Balls 20/16# Run 200 Meters *Rest 2 min

WodStar 091121

By |2021-09-07T21:53:44+00:00September 11th, 2021|Wodstar Daily|

Strength: Back Squat 4×10 (70-75%) Strength 2: Every 3 min x10 (30min) Snatch Sets Min 1-2 = 3 reps 60-65% Min 3-4= 2 reps 70-75% Min 5-6= 1 rep 80% Min 7-8= 1 rep 85% Min 9-10= 1 rep 90% WOD: 9-7-5 Dumbbell Squat Snatch 70/50# Ring Muscle Ups Accessory Work: 4 Sets Jefferson Curl x8-10 Weighted GHD sit ups x15-20 [...]

WodStar 091021

By |2021-09-07T21:52:41+00:00September 10th, 2021|Wodstar Daily|

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..

WodStar 090921

By |2021-09-07T21:51:31+00:00September 9th, 2021|Wodstar Daily|

Strength:  Seated Strict press 3×5 (70-75%) Strength:  Clean from blocks at knee build to tough triple for the day WOD: For Time 21 Thruster 95/65# 9 C2b Pull Ups  15 Thruster 15 C2B Pull Ups 9 Thruster 21 C2B Pull Ups Accessory Work: 3 Sets Barbell Row x15 rest 30 seconds Dumbbell Skull crushers x15 rest 90 seconds

WodStar 090821

By |2021-09-02T23:42:07+00:00September 8th, 2021|Wodstar Daily|

Strength: Front Squats 3×5 (70-75%) Strength 2: Clean Grip Deadlift 3×5 Strength 3: 3 Position Snatch (high, below knee, floor) build to moderate/tough set for the day (8 sets max) WOD: 100 Cal Assault bike for time Accessory Work: 400 Meter Sand bag carry (load should be tough, but able to complete all 400m in [...]

WodStar 090721

By |2021-09-02T23:41:45+00:00September 7th, 2021|Wodstar Daily|

Endurance: Rowing 12 Sets 200 Meters at 90% rest 90 seconds between sets

WodStar 090621

By |2021-09-02T23:40:40+00:00September 6th, 2021|Wodstar Daily|

Strength: 3 Sets Trap Bar DL x10 (70-75%) rest 30 seconds Single leg seated box jump x5 each WOD: For Time 30 Ring Muscle-ups EMOM: Every 4 Min for 4 sets (16 min) 10 Cal Bike 10 Deadlift 225/185# 10m Hand stand walk 10 Wall Balls 30/20# Accessory Work: 3 Sets 200ft heavy rev sled drag rest as needed between

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