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 [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
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
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 [...]
Endurance: Rowing 12 Sets 200 Meters at 90% rest 90 seconds between sets
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
Strength: BTN Push Press 4×8 (70%) Power Clean from blocks (knee) Build to moderate/tough triple WOD: For Time 10 to 1 Toe to bar Power Cleans 185/135# Strict Handstand push-ups Accessory Work: 3 Sets Supinated grip pull ups x 10-12 DB Skull crushers x 10-12 EZ Bar Curls x 10-12
Strength: Back squat: 4 × 8 Reps (70%) Strength 2: Power Snatch: in 8 sets, build to tough triple WOD: 10 Rounds for time 10 Cal Row 3 Power Snatch (155/105) Accessory Work: 3 Sets Band pull throughs x30 rest 60 seconds GHD raises x12-15 rest as needed
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
Strength: Behind the Neck Strict press 5×10 EMOM: B) 5 Min EMOM High hang power clean + low hang power clean 5 Min EMOM Hang power clean + power clean 5 min EMOM Power clean WOD: For Time 21-15-9 Assault bike cals KB Thrusters 50s/35s # Toe to bar rest 5 min 12-9-6 DB Snatch 70/50 # Bar [...]
Endurance: ROW 10 Sets 150 Meters at 90-95% Rest 2 min between sets
Strength: A) Front Squat 8×3 (85-85%) Strength 2: B) Stiff Leg Deadlift 3×8 EMOM: C) Every 90 seconds x5 3 Position Hang power snatch (high, mid thigh below knee) Every 90 seconds x5 Hang power snatch + power snatch Every 90 seconds x5 power snatch + OHS WOD: 10 Min AMRAP 50 Wallball 20/16# 50 Box jump over 24/20″ 25 Handstand Push Up Accessory Work: 3 Sets [...]
