Strength: Back Squat 5×5 (75%) Strength 2: Stiff leg DeadLift 3 × 10 Strength EMOM: Every 90 Seconds x3 Hang Power Snatch + Power Snatch Strength EMOM: Every 90 seconds x3 Power Snatch (80%) WOD: 3 Rounds 4 Rope Climb 15′ 8 Over Head Squat 185/135# 16 C2B Pull Ups 32 Cal Assault bike Accessory Work: Peterson Step up x10 each leg [...]
Conditioning: 1K-800-600-400 Run 100-80-60-40 Double-unders 50-40-30-20 Cal Bike
Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (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
Strength: Behind the neck strict press 5×5 EMOM: Every 2 min x 4 2 Position Clean (Mid Thigh, below knee) WOD: 12 min AMRAP 21 Bar Facing Burpees 15 Power Cleans 185/135# 9 Strict handstand push-ups Accessory Work: 4 Sets Supinated grip BB rows x 10 Barbell Z Press x 6-8
Strength: Rack pulls, bar starts below knee, 8×3 Workout: 5 Sets at high effort 30 Double unders 20 Handstand Push up Rest 2 min EMOM: Every 3 Min x 5 10 Cal Ski 3 Rope Climbs
Strength: Behind the neck Push Press 6 x 4 (85% of 1RM push press) Strength 2: B) Every 3 Min x10 (30 Min) 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% Workout: 3 Rounds for Time 15 Cal [...]
Strength: Box Squat 6 x 4 (80%) Strength 2: Bulgarian Split squat 3 x 8 each leg EMOM: Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1 Workout: 7 Min AMRAP 7 Muscle Up 7 Snatch (135/95) 7 Burpee Box Jump Over (24"/20")
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3 Strength 2: 9 Min EMOM 1 - Deadlift x 12 (225/155) 2 - Wall balls x 15 (20/14) 3 - Run 100 Meter Workout: Every 8 min x 400 Meter Run 30 Wall Balls 20 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this…
Strength: Box Squat 6x4 (80%) Bulgarian Split squat 3x8 each leg Every 2min x4 Snatch + snatch balance x2 Every 2 min x4 Snatch + snatch balance x1 Workout: 7 Min AMRAP 7 Muscle Up 7 Snatch 135/95# 7 Burpee Box Jump Over 24/20" Accessory Work: 3 Sets GHD raises x8-10 GHD Hip extensions x10
