WodStar 092923

By |2023-09-26T18:20:33+00:00September 29th, 2023|Wodstar Daily|

Strength:  Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout:  8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10

WodStar 092823

By |2023-09-26T18:19:26+00:00September 28th, 2023|Wodstar Daily|

Strength:  Back Squat 5 x 8 (75%) EMOM:  Every 3 Min x 10 (30min) Snatch 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% Workout: 4 Rounds for time: 250 Meter Row 25 Thrusters 95/65# 25 Pull-Ups 25 Handstand Push-up  Accessory Work: [...]

WodStar 092623

By |2023-09-21T20:09:49+00:00September 26th, 2023|Wodstar Daily|

Strength:  Behind the neck Push Press 6x4 (85%) 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% Workout:  3 Rounds each for Time 21 Dumbbell Thrusters 50/35# 15 Dball to shoulder 100/75# 9 Bar [...]

WodStar 092523

By |2023-09-21T20:09:37+00:00September 25th, 2023|Wodstar Daily|

Strength:  Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 Each leg EMOM:  Every 30 sec x 4 Power Snatch x 2 (build to a heavy double for these reps) Every 30 min x4 Power Snatch x 1 (build to a heavy weight for this rep) Workout:  10 Rounds for time: [...]

WodStar 092423

By |2023-09-21T20:08:50+00:00September 24th, 2023|Wodstar Daily|

Conditioning:  Running Hill Sprints 30-50 Meter sprint Rest 2-3 Min x 12

WodStar 092323

By |2023-09-19T13:46:01+00:00September 23rd, 2023|Wodstar Daily|

Strength:  Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 Strength 2: 4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips Workout: Every 8 min x 4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# [...]

WodStar 092223

By |2023-09-19T13:45:12+00:00September 22nd, 2023|Wodstar Daily|

Strength:  Bench Press 5x5 @2111 Strength 2:  Clean from blocks at knee 3 x 3, 2 x 2, 2 x 1 Workout:  10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work:  3 Sets Single Arm Dumbbell Rows x 10 (pull to hip) Dumbbell Press x 10

WodStar 092123

By |2023-09-19T13:44:19+00:00September 21st, 2023|Wodstar Daily|

Strength:  Back Squat 4 x 8 (75%) Strength 2: Every 3 Min x 10 (30min) Snatch 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% Workout: For Time 3 Rounds 10 Strict Handstand push-ups 20 GHD Sit Ups 40 Double Unders 100 [...]

WodStar 092023

By |2023-09-14T18:30:57+00:00September 20th, 2023|Wodstar Daily|

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...  

WodStar 091923

By |2023-09-14T18:30:38+00:00September 19th, 2023|Wodstar Daily|

Strength:  Seated Behind the Neck press 3 x 10 Reps Strength 2: Power clean and power jerk 6 x 2 Reps Workout:  3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work:  2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm

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