Strength: Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (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 each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]
Strength: Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 each leg Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory Work: 3 Sets Reverse [...]
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4x3 4 Sets 2 Strict Muscle Up + 3 Muscle Up + 5 Ring Dips Workout: Every 8 min x4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell Swing 32/24kg [...]
Strength: Bench Press 5x5 @2111 Clean from blocks at knee 3x3, 2x2, 2x1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x10 (pull to hip) Dumbbell Press x10
WOD: 7:00 AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters (95/65) Chest-to-bar pull-ups
Strength: Front Squat build to 3rm then drop to 80% and do 2xMax Reps Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time: 50 Cal Bike 10 Clean and jerk 185/135# 50 Cal Bike
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Today is a Rest Day! Rest Day Recovery is made for days like this…
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Sumo Deadlift 6 Min EMOM 3 Reps at 85% Endurance: Every 6 Min x 4 Sets of 60 Cal assault bike EMOM: 12 Min EMOM 1 – 5 Burpees + 7 Overhead Squat 135/95# 2 – 5 Burpees + 12 Wall balls 20/14# 3 – 5 Burpees + 5 Ring Muscle Up
Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..
