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 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)
Strength:
Back Squat 4×10 (70-75%)
Strength 2:
Every 3 min x10 (30min)
Snatch Sets
Min 1-2 = 3 reps 60-65%
Min 3-4= 2 reps 70-75%
Min 5-6= 1 rep 80%
Min 7-8= 1 rep 85%
Min 9-10= 1 rep 90%
WOD:
9-7-5
Dumbbell Squat Snatch 70/50#
Ring Muscle Ups
Accessory Work:
4 Sets
Jefferson Curl x8-10
Weighted GHD sit ups x15-20 (Medicine ball/ Wight plate)
Seated Strict press 3×5 (70-75%)
Strength:
Clean from blocks at knee
build to tough triple for the day
WOD:
For Time
21 Thruster 95/65#
9 C2b Pull Ups
15 Thruster
15 C2B Pull Ups
9 Thruster
21 C2B Pull Ups
Accessory Work:
3 Sets
Barbell Row x15
rest 30 seconds
Dumbbell Skull crushers x15
rest 90 seconds
Strength:
Front Squats 3×5 (70-75%)
Strength 2:
Clean Grip Deadlift 3×5
Strength 3:
3 Position Snatch (high, below knee, floor)
build to moderate/tough set for the day (8 sets max)
WOD:
100 Cal Assault bike for time
Accessory Work:
400 Meter Sand bag carry (load should be tough, but able to complete all 400m in one set)
Endurance:
Rowing
12 Sets
200 Meters at 90%
rest 90 seconds between sets
