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:
Seated Behind the Neck press 3 x 10 Reps
Strength 2:
Power clean and power jerk 6 x 2 Reps
Workout:
3 Sets
**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:
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%)
Strength 1:
Behind the Neck Push Press 6×3 (80-85%)
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
4 Squat clean 185/135lb
8 Box Jump Over 30/24″
Accessory Work:
4 Sets
Reverse hyperextensions x 20
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
4 Squat clean 185/135lb
8 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
Strength:
Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building)
WOD: For Time
7 Rounds of
4 Hang snatch (95/65)
17 Push-ups, Alternate rounds with 17 Box jumps (24″/20″) (so 4 rounds of push-ups, 3 rounds of box jumps)
After 7 rounds go right into
76 Wall ball sit-ups (20/14)
243 Double-unders
Strength:
Sumo Deadlift
build up to heavy single, then drop down
to 80% of that and complete 4×3
Strength 2:
3 Sets
Max UNBROKEN set of Strict handstand push-ups
EMOM:
Every 5 min x4 (20min)
30 Wall Balls 20/16#
20 C2B Pull Ups
10 Cal Assault Bike
(rest remaining time of each 5 min block)
