Warm up/prep 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! + 3 Rounds 15 cal row 15 strict/kipping hspu rest 3 min For time: 50 burpee to bar rest 3 min [...]
Warm up/prep 3 sets 5 wall squats 10 air squats 5 goblet squats (heavy) + Lsit; 15 sec x 3 Scap pull up x 15 + Strength/Supplemental Work: Ghd sit ups; 5 x 15
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/prep 12 min emom Min 1: 5 Goblet Squats (increase across) Min 2: 2 shrimps squats/leg Min 3: Chin over bar hold; 10-15 seconds + Strength/Supplemental 4 sets Single leg bulgarian split squat; 6 reps/leg Single leg back ext; 8 reps/leg
Warm up/prep 3 sets DB Curl to arnold press (light); 10 reps DB Row; 10 reps Front plank; 30 sec + SKILL: 18 min emom Min 1:1-3 rope climbs Min 2; 30 sec Max push ups Min 3: Row 12/18 cal + Strength/Supplemental Work: DB Bent row; 8x6/arm Straight arm lat pull down; 20 reps/armx4 [...]
Warm up/prep: 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + Skill: 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + Strength/Supplemental work: 4 sets Single arm DB press; 8/arm DB Hammer curl; 10 reps
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! + Supplemental Work: A. Close Grip Bench; 15, 12, 9, 6, 3 B. Hammer Curl; 12, 12, 12, 12, 12
Warm Up/Skill 2 sets Ring pec stretch x 20 sec band mu transition x 3 + Roll into pistol; 3 x 4/leg + Supplemental Work: A. 20 strict MU
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 3 sets PVC Pass Through x 10 DB Press x 10 Supinated Grip Pull Up Hang; 20 sec Push Ups x 10 + Supplemental/Strength Work A. DB bench, 12, 9, 6, 3 ea/arm B. Wght'd plank; 30 sec x 5
Warm Up: 10 min calf mobility + 2 sets 20 double leg hops 5 rebounding box jump + Supplemental/Strength Work Accumulate 3 min FLR on low rings
