WODSTAR DAILY PROGRAM

To all that use this, it's still a free workout, but we do ask for you to register on our site to access. 

Program Description

Today is a Rest Day for the program!

Rest Day Recovery is made for days like this…

Strength: 
Dumbbell Bench press: 5×5

Strength 2: 

6 Sets
3 Clean lift offs + 1 Hang clean (same set up as yesterdays snatches)

Workout: 
Every 10 min x 4
100/80 Cal Assault bike

Accessory Work: 
3 Sets
Dumbbell Hammer Curls x 8-10
Band pushdowns x 20

Recovery:
Shoulders and Spine

Strength:
5 Sets
DeadLift x 3, drop each rep (80%)
Rest 30 Seconds

Seated box jump x3 (seat at parallel)
Rest 3-4 Mins

WOD: For Time
40 Muscle Ups

EMOM:
5 Min EMOM
20 Wall Balls 20/16#
5 Strict pull ups + 5 kipping pull ups + 5 Chest to bar pull-ups
16/12 Cal row

 Conditioning:

1K-800-600-400 Run

100-80-60-40 Double-unders

50-40-30-20 Cal Bike

Strength:
Behind the neck strict press 5×5

EMOM:
Every 2 min x4
2 Position Clean (Mid Thigh, below knee)

WOD:
12 min AMRAP:
21 Bar Facing Burpees
15 Power Cleans 185/135#
9 Strict handstand push-ups

Accessory Work:
4 Sets
Supinated grip BB rows x 10
Barbell Z Press x 6-8

Strength:
Rack pulls, bar starts below knee, 8×3

Workout:
5 Sets at high effort:
30 Double unders 
20 Handstand Push up 
Rest 2 min

EMOM:
Every 3 Min x 5
10 Cal Ski
Rope Climbs

Today is a Rest Day for the program!

Rest Day Recovery  is made for days like this..

Strength:
Box Squat 6 x 4 (80%)

Strength 2:
Bulgarian Split squat 3 x 8 each leg

EMOM:
Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1

Workout:
7 Min AMRAP:
7 Muscle Up
7 Snatch (135/95)
7 Burpee Box Jump Over (24″/20″)

Endurance:

4 x 1600 Meter running or rowing

Rest 4 Min between

Strength:
Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3

Strength 2:
9 Min EMOM
1 – Deadlift x 12 (225/155)
2 – Wall balls x 15 (20/14)
3 – Run 100 Meter

Workout:
Every 8 min x 3
400 Meter Run
30 Wall Balls
20 Deadlift (225/155)
10 Cal Bike