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
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# [...]
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
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 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
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
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
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
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 [...]
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
