Warm Up/Skill 3 sets 3 Controlled kip 3 knee to elbow 3 t2b (Unbroken complex) rest as needed + Lateral Paralette hops; 4x15 sec (increase speed each set) + Supplemental/Strength Work 3 sets Powell Raise; 10-12 reps/arm rest 10 sec Active arch hold; 20 sec rest 2 min
Warm Up/Skill Wall Squat x 10 Air Squat x 10 Forward walking lunge x 10 Reverse walking lunge x 10 PVC pass through x 15 Push up 3x5 DB Press 3x10 @ 10/15 DB OH walking lunge 2x10 @10/15 + Supplemental/Strength Work: 3 sets w/ empty barbell 10 Bent Over Barbell Row 10 Barbell [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 21-15-9 Thruster, 95/135# Strict Pull ups rest 5 min 30-25-20 GHD Sit up Calorie Row + Supplemental Work: 3 [...]
Warm Up/Skill: 10 min emom Odd; 3 shrimp squats/leg Even; 5-4-3-2-1 UB DU + Supplemental Work: 3 sets Bulgarian Split Squat; 8/leg rest as needed Single leg back ext; 6/leg rest as needed
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up: 2 Sets 5 Controlled kip swing 5 Active kip swing 3 Power kip swings + Skill: 3 Sets 2 Bar MU 5 Power Snatch, 55/75# rest 1 min + Supplemental/Strength Work: 3 sets Single arm seated lat pull down; 15 reps/arm rest as needed Thumbs out band pull aparts; 25 reps rest as [...]
Warm Up/Skill: 3 sets 30 Sec jump rope 7 Tight kip swing (hollow to arch) 10 Sec AD Sprint rest as needed + Lateral Paralette hops; 4×15 sec (increase speed each set) + Supplemental/Strength Work: 3 sets Hollow Rock; 20 reps rest 10 sec Superman w/ 2 sec hold; 15 reps rest 2 min
Warm Up/Skill Wall Squat x 10 Air Squat x 10 Forward walking lunge x 10 Reverse walking lunge x 10 PVC pass through x 15 Push up 3x5 DB Press 3x10 @ 10/15 DB OH walking lunge 2x10 @10/15 + Supplemental/Strength Work: 3 sets Banded Tricep Pushdown; 20 reps rest as needed Lying DB [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill: A1. Weight'd/Strict False Grip Ring Pull Ups; 1-2x3; rest 2 min A2. Weight'd/Strict Ring Dips; 2-3x3; rest 2 min + Supplemental work: 3 sets 10+ Upright Row 10+ Bent Row 10+ Hammer Curl 10+ Push Up 10+ Strict press rest 2 min *Use 10-25lb DB, 10 reps is the minimum rep count for [...]
Warm Up/Skill A. Shrimp squat from bottom up; 3 reps/ leg x 3; rest 2 min B. Weight'd pistol hold; 20 sec/side x 4; rest 90 sec *Use 10-15lb plate held out in front of you for load and balance at the bottom of the pistol **Scale to box if needed + Supplemental Work: 3 [...]
