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
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: [...]
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest [...]
Strength: 2" Deficit Deadlift to knees 3x3 then.. DL 3x3 from floor Workout: Every 2 Min x10 1 - 10 Cal Row + 15 Toes to Bar 2 - 10 Cal Row + 12/9 Strict Handstand Push Up Accessory Work: (GRIP STRENGTH) 400 Meter Total farmers walk
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: [...]
Conditioning: Running Hill Sprints 30-50 Meter sprint Rest 2-3 Min x 12
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
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
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
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
Strength: Sumo Deadlift 6 Min EMOM 3 Reps at 85% Endurance: Every 6 Min x 4 Sets of 60 Cal assault bike EMOM: 12 Min EMOM 1 – 5 Burpees + 7 Overhead Squat 135/95# 2 – 5 Burpees + 12 Wall balls 20/14# 3 – 5 Burpees + 5 Ring Muscle Up
Strength: Close Grip bench press 5×10 Strength 2: Clean from low blocks (Under Knee level) 4×3 ; 2×2 WOD:For Time 30-20-10 Dumbbell Hang Squat Cleans 50/35lb Strict Handstand Push Up Cal Assault bike Accessory Work: 3 sets Dumbbell Hammer curl x15 Dumbbell Rollback ext x15
