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.
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
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
3 Rope Climbs
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″)
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
