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: 
Seated Behind the Neck press 3 x 10 Reps

Strength 2:
Power clean and power jerk 6 x 2 Reps

Workout: 
3 Sets

  • 100 Cal Assault Bike for time

**Rest 3 min between

Accessory Work: 
2 Sets
Tempo Push ups x 20 (3 sec lower)
Dumbbell Rows x 20 Each arm

Strength: 
Seated Behind the Neck press 3 x 10 Reps

Strength 2:
Power clean and power jerk 6 x 2 Reps

Workout: 
3 Sets

  • 100 Cal Assault Bike for time

**Rest 3 min between

Accessory Work: 
2 Sets
Tempo Push ups x 20 (3 sec lower)
Dumbbell Rows x 20 Each arm

Strength: 

Front Squat build to 3rm then drop to 80% and do 2 x Max Reps

Strength 2: 

Banded Deadlift 3×10 (fast)

Workout: 

For Time

Accessory Work: 

Strength:
Sumo Deadlift
6 Min EMOM
3 Reps at 85%

Strength:
Close Grip bench press 5×10

Strength 2:
Clean from low blocks (Under Knee level) 4×3 ; 2×2

WOD:For Time
30-20-10
Dumbbell Hang Squat Cleans 50/35lb
Strict Handstand Push Up
Cal Assault bike

Accessory Work:
3 sets
Dumbbell Hammer curl x15
Dumbbell Rollback ext x15

Strength:
Back Squat 6×2 (85-90%)

Today is a rest day for the program!

Strength 1:
Behind the Neck Push Press 6×3 (80-85%)

Strength 2:
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%

WOD:
Run 1600 Meters
into…
5 Rounds
20 Meter Handstand Walk
40 Meter Farmers Carry 100/70lb each hand
into…
1600 Meter Run

Accessory Work:
4 Sets
Banded tricep pushdowns x10-12
DB Hammer curl x10-12

Strength 1: 
Box Squat 5×5 (75-80%)

Strength 2: 
Split stance Barbell Romanian Deadlift 3×8-10 each leg

EMOM: 
Every 2min x4
Power Snatch + Overhead Squat x2

Every 2 min x4
Power Snatch + Overhead squat x1

WOD: For Time
10 Rounds
Squat clean 185/135lb
Box Jump Over 30/24″

Accessory Work:
4 Sets
Reverse hyperextensions x 20

CONDITIONING:

A) 5 Sets
Row 20 cal
10 Burpee Box Jump Over 24/20″
10 Toes to bar 
Assault Bike 20 Cal
*Rest 2 min

B) 5 Sets
Run 200 Meters
20 Meter Handstand Walk
20 Wall Balls 20/16#
Run 200 Meters
*Rest 2 min