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 5 x 8 (75%)

Every 3 Min x 10 (30 Min)
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
25 Pull Ups
25 Handstand Push Up 

Strength:
Box Squat 6 x 4 (80%)
Split stance Barbell squat 3 x 8 each leg

Every 2 Min x 4
Power Snatch x 2

Then..
Every 2 min x 4
Power Snatch x 1

Workout: 
10 Rounds for time
200 Meter Run
1 Legless Rope Climb from seated position

Accessory Work:
3 Sets
Reverse Hyperextensions x 20
Rest 60 seconds
GHD back extensions x 10-12

Strength:
Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4×3
4 Sets 2 Strict Muscle Up + 3 Muscle Up + 5 Ring Dips

Workout:
Every 8 min x4
20 Cal Assault bike
15 Burpee Box Jump Over 24/20″
15 Overhead Squat 155/115#
15 Kettlebell Swing 32/24kg
20 Cal Row

Strength: 
Behind the neck Push Press 6 x 4 (85%)

Every 3 Min x 10 (30 Min)
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 Reps
Dumbbell Hammer curls x 10 Reps

Strength:
Bench Press 5×5 @2111
Clean from blocks at knee 3×3, 2×2, 2×1

Workout:
10 Min AMRAP
20 Cal Ski erg
15 Toes to bar
15 Power cleans 185/135#

Accessory Work:
3 Sets
Single Arm Dumbbell Rows x10 (pull to hip)
Dumbbell Press 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