WodStar 112122

By |2022-11-17T14:21:18+00:00November 21st, 2022|Wodstar Daily|

Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 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

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WodStar 112022

By |2022-11-17T14:20:28+00:00November 20th, 2022|Wodstar Daily|

Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 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

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WodStar 111622

By |2022-11-10T15:17:22+00:00November 16th, 2022|Wodstar Daily|

Strength: Box Squat 6 x 4 (80%) Strength 2: 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 [...]

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WodStar 111522

By |2022-11-10T15:17:05+00:00November 15th, 2022|Wodstar Daily|

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

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WodStar 111422

By |2022-11-10T15:16:21+00:00November 14th, 2022|Wodstar Daily|

Strength: Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 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# 15 Kettlebell [...]

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WodStar 111322

By |2022-11-10T15:16:03+00:00November 13th, 2022|Wodstar Daily|

Strength: Bench Press 5x5 @2111 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

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WodStar 111222

By |2022-11-08T19:11:02+00:00November 11th, 2022|Wodstar Daily|

Strength: Back Squat 4 x 8 (75%) 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: 3 Rounds for time 10 Strict Handstand push-ups 20 GHD Sit Ups 40 Double Unders 100 Ft. Handstand [...]

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WodStar 111122

By |2022-11-08T19:09:59+00:00November 11th, 2022|Wodstar Daily|

Happy Veteran's Day Today is a Rest Day for the program! Rest Day Recovery is made for days like this...    

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WodStar 111022

By |2022-11-08T19:08:31+00:00November 10th, 2022|Wodstar Daily|

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

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WodStar 110922

By |2022-11-03T16:02:29+00:00November 9th, 2022|Wodstar Daily|

Strength: Seated Behind the Neck press 3 x 10 Power clean and power jerk 6 x 2 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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