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!

Rest Day Recovery is made for days like this!

 

OPEN 18.2

1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees

Then, WORKOUT 18.2A:
1-rep-max clean

12-min. cap for 18.2 AND 18.2a

Strength:
Back Squat 5×5 82.5%
Snatch from high blocks 5×2 70-75%

Workout:
4 Rounds for time:
Assault bike 30/20 cal
10 Burpee Box Jump Over 24/20″
10 Power Snatch 95/65lbs

Today is a Active Rest Day!

30 Mins of Easy Movement –Your choice

*Flush Soreness Out

Rest Day Recovery

 

Strength:
Behind the neck Push Press 6×4 (85%)
Every 3 min x10 (30min) 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 for Time:
15 Cal Assault bike
15 Chest to bar Pull Ups
15 Cal Assault bike

**rest 4 min (These should be all out effort)

Accessory Work:
3 Sets
Dumbbell Rollback ext x12
Dumbbell Hammer curls x12

Strength:
Box Squat: 6×4 (80%)
Bulgarian Split squat 3×8 each leg
Every 2 min x4, Snatch + snatch balance x2
Every 2 min x4, Snatch + snatch balance x1

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

Accessory Work:
3 Sets
GHD raises x8-10
GHD Hip extensions x10

Strength: 
Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1
3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex

Workout: 
8 x 200 Meters Run
Rest 90 Seconds between

Accessory Work:
3 Sets
Sup grip weighted pull-ups x 8
Tricep overhead extensions x 10

Strength: 
Back Squat 5 x 8 (75%)

EMOM: 
Every 3 Min x 10 (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:
4 Rounds for time:
250 Meter Row
25 Thrusters 95/65#
25 Pull-Ups
25 Handstand Push-up 

Accessory Work:
3 Sets
GHD weighted back extension x15
Barbell Split Squats x10 each leg

Today is a Rest Day for the program!

Rest Day Recovery is made for days like this…

 

Strength: 
Behind the neck Push Press 6×4 (85%)
Every 3 Min x10 (30min)
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 shoulder 100/75#
9 Bar Muscle-Up 

Accessory Work:
3 Sets
Dumbbell overhead extensions x 10
Dumbbell Hammer curls x 10