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: CF Open Workout 16.1 20 min amrap 25ft OH walking lunges, 65/95 8 bar facing burpees 25ft OH walking [...]
Warm Up/Skill 3 sets 5 scap pull up 5 Controlled kip on rings 3 power kip on ring + Banded Muscle up; 3x3 + WOD 10 min amrap 2 MU 8 Push Up 16 DU + Supplemental/Strength Work 20 min Calf/Ankle Mobility
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 2 sets 5 controlled kip swing 5 active kip swing 3 power kip swings + 2 Bar MU from box OTM x 5 + 5 sets Amrap set; Bar MU rest 90 sec Amrap; Kipping hspu (open standard) rest 3 min + Supplemental/Strength Work 3 sets Straight arm banded lat pull down; 12 [...]
Warm Up/Skill: 50 Cal row (Focus on slow, strong, pulls. Goal is to hit 1 cal/stroke for males, 1 cal/2 strokes for females) + 10 Jumps to 45lb plate 10 jumps to two 45b plate 10 jumps to three 45lb plate x 2 (work rebound efficiency/speed between jumps)f + WOD: 5 sets 10 Power Clean, [...]
Warm Up/Skill: 10 Wall Squats 20 Air Squats 3x5 Goblet Squats (increase load each set) 3x10 DB Press; 10/15lb 15 PVC Pass through (move hands in every 5 reps) 10 OHS w/ PVC 10 OH Walking Lunge w/ PVC + 5 Burpee otm x 5 min + WOD: 1 min amrap: Burpees to pull up [...]
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: CF Open Workout 14.4 14 min amrap 60 cal row 50 t2b 40 wall ball, 14/20# (10' target) 30 [...]
Warm Up/Skill 20 min AD @ Moderate pace Every 2 min perfrom 10 hollow rock + WOD "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-back down... *Goal is to go unbroken, if you are proficient in DU, stick to it. + Supplemental/Strength Work 20 min Calf/Ankle Mobility
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 2 sets 5 controlled kip swing 5 active kip swing 3 power kip swings + 2 Bar MU from box OTM x 5 + WOD CF Open Workout 16.3 7 min amrap 10 power snatch, 55/75# 3 Bar MU + Supplemental/Strength Work 3 sets Powell Raise; 10-12 reps rest as needed Internal/External DB [...]
Warm Up/Skill: PVC Pass through x 5 5 DB Press; 10/15lbs 10 OH walking lunge with DB 10 sec HS Hold (wall or free) 5 push up rest 1 min x 2 + WOD: 3 Rounds 400m run 40 air squats 20 GHD sit up rest 5 min 3 Rounds 15 American KB Swing, 16/24kg [...]
