Warm Up/Skill 10 min Amrap (for quality) 40ft KB Waiter Carry (L) 40ft KB Waiter Carry (R) 10 Shoulder taps in high push up position 20 Sec Handstand hold against wall 10 sec L Hang/Tuck hold + For time 21-18-15-12-9-6-3 GHD back extension Hollow rocks + Supplemental/Strength Work5 Sets Ring dips; 5-10 reps Rest [...]
Today is a rest day for the program!
Warm Up/Skill Forward Roll; 20ft x 2 Backward Roll; 20ft x 2 Dive Roll; 20ft x 2 Quick Roll x3; x 2 Forward Roll into bear crawl; 20ft x 2 Backward Roll in Crab walk; 20ft x 2 Cartwheel to forward roll to opposite cartwheel; x 2 + WOD For time w/ partner: 5k row [...]
Warm Up/Skill 10-15 min Calf/hamstring mobility + 3 sets Pistol squat to box (focus on controlling the decent); 5/leg Rest as needed Wall sit w/ band around knees; 30 sec Rest as needed + WOD For time 10 min amrap 2 bar facing burpee 2 alt pistol squats 4 " " [...]
Warm Up/Skill 12 min emom Min 1: 10 controlled kip swing Min 2: 10 hollow to arch role Min 3: 30 sec double under + WOD 5-10-15-20-15-10-5 GHD Sit up American Style KB Swing; 16/24k Box Jumps, 20/24 + Supplemental/Strength Work 5 sets Wght'd Hollow hold (5-10lb plate overhead); hold for 5 deep breaths Rest [...]
Today is a rest day!
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 For time 3 Rounds 100ft front rack walking lunge; 95/135# 7 c&j; 95/135 14 burpee pull up Rest [...]
Warm up/Skill 10 min amrap (for quality) 10 shoulder taps (in high push up position) 50ft single arm overhead carry (L); 35/55 50ft single arm overhead carry (R); 35/55 10 shoulder taps (in high push up position) 5 single arm overhead squat (L) 5 single arm overhead squat (R) + 3 Sets 5 hollow rock [...]
Today is a rest day for the program!
Warm Up/Skill 15 min Run 400m 1-2 rope climb *Legless if proficient + WOD For time 25 T2B 15 DL, 165/245# 50 GHD 15 DL, 165/245# 25 T2B + Supplemental/Strength Work 4 Sets Rope Pull Up; 4 pulls/arm *Bottom arm @ 90 degree angle rest as needed Dumbbell Row; 8-10 reps/arm Rest 2 min
Warm Up/Skill 10-15 min Calf/Ankle/Foot focused mobility Broad Jump 2 x 5 Broad Jump+vertical Jump 2 x 5 Slalom jump 2 x 4 Depth Jump from 24” box+Broad Jump; 1+3 Take 15-20 min to establish a max height box jump! Record and post to social media! Tag @wodstar! + WOD 10 Rounds 5 Thrusters, 65/95# [...]
*Test Day* Warm Up/Skill PVC Pipe pass through 3x5 (bring hands 1 inch after each set of 5) Scap pull up x 10 Strict kip x 10 Kip Swing x 10 Kip swing with knee to chest x 10 + WOD Max Set Unbroken Pull up Record and post to social media! Tag @wodstar! Rest [...]
