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 [...]
Strength: 5 Sets Deadlift x3 @ 85% Rest 30 Sec Seated box jump x 3 (seat at parallel) Rest 3-4 Min Skill: 3 Sets 2 min Max Ring Muscle-ups Rest 2 Min EMOM: 18 MIN EMOM Row 150m 6-8 HSPU 15 Toes to Bar Accessory Work: 3 Sets 200ft Sled Push Rest 30 seconds 200ft Reverse Sled Drag
Endurance: ROW 10 Sets 150 Meters at 90-95% Rest 2 min between sets
Strength: 5 Sets Behind the Neck Push Press x 10 Strength 2: Power Clean From blocks at knee level 6×3 (build but keep fast) WOD: For Time 21-15-9 Assault Bike Deadlifts 315/225# Rest 4 Mins 15-12-9 Burpee Box Jump Over 30/24” Dumbbell Ground to overhead 70/55# Accessory Work: 4 Sets Supinated grip BB rows x8 Dumbbell [...]
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 [...]
Strength: Back Squat 6×3 @ 65% Strength 2: 3 Position Snatch x1 (high hang, mid thigh, below knee) Every 2 min x3 Strength 3: Snatch (below knee, floor) Every 2 min x3 WOD: For Time Assault Bike 1 Mile Row 1k 50 Thrusters 45/35# 30 Pull-ups Assault Bike 1 Mile
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x 3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 Kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row
