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

Strength:
Back Squat 4×8 (75%)
Every 3 min x10 (30min)
Snatch 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 for time
10 Strict handstand push-ups
20 GHD Sit Ups
40 Double Unders
100ft Handstand Walk

Accessory Work:
3 Sets
GHD weighted back ext x10
Sup grip bent over Barbell rows x10

Today is a  Rest Day!

Rest Day Recovery is made for days like this…

 

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 3×10 (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 3×3

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

 

Rowing

3 Sets
350m, 300, 250, 200
rest walk back to start
rest 5 min between sets

Strength:
Bench Press build to 5rm then drop to 80% and 2xMax Reps

Strength 2:
Clean from high blocks build to 2rm then drop down to 80% and complete 4×1

Workout:
For Time
Run 1 Mile
10 Burpee Bar Muscle Up
20 Box Jump Over 24/20″
30 Wall Balls 20/14#
20 Box Jump Over 24/20″
10 Burpee Bar Muscle Up
Run 1 Mile

Accessory Work:
4 Sets, Building
KB Bridge Floor Press x 20
1/2 Get up to bridge x 10/10

 

Workout: For Time
30 Muscle ups

Workout 2: 
10 Min Assault bike for max cals

Strength: 
Box Squat: 8 x 3 (82.5%)
In 15 mins Build to todays heavy Power Snatch

Workout: For Time
4 Rounds
Run 400 meter
7 Muscle Ups
10 Deadlift 225/155#

Accessory Work: 
3 Sets
Dual KB Front Rack Bulgarian Split Squats x 10 each leg