WOD: For Time
10 to 1
Toe to bar
Power Cleans 185/135#
Strict Handstand push-ups
Accessory Work:
3 Sets
Supinated grip pull ups x 10-12
DB Skull crushers x 10-12
EZ Bar Curls x 10-12
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: 4 × 8 Reps (70%)
Strength 2:
Power Snatch: in 8 sets, build to tough triple
WOD:
10 Rounds for time
10 Cal Row
3 Power Snatch (155/105)
Accessory Work:
3 Sets
Band pull throughs x30
rest 60 seconds
GHD raises x12-15
rest as needed
Endurance:
Rowing
12 Sets
200 Meters at 90%
rest 90 seconds between sets
Strength:
3 Sets
Trap Bar DL x10 (70-75%)
rest 30 seconds
Single leg seated box jump x5 each
WOD: For Time
30 Ring Muscle-ups
EMOM:
Every 4 Min for 4 sets (16 min)
10 Cal Bike
10 Deadlift 225/185#
10m Hand stand walk
10 Wall Balls 30/20#
Accessory Work:
3 Sets
200ft heavy rev sled drag
rest as needed between
Strength:
Back squat: 4 × 8 Reps (70%)
Strength 2:
Power Snatch: in 8 sets, build to tough triple
WOD:
10 Rounds for time
10 Cal Row
3 Power Snatch (155/105)
Accessory Work:
3 Sets
Band pull throughs x30
rest 60 seconds
GHD raises x12-15
rest as needed
Strength:
Behind the Neck Strict press 5×10
EMOM:
B) 5 Min EMOM
High hang power clean + low hang power clean
5 Min EMOM
Hang power clean + power clean
5 min EMOM
Power clean
WOD: For Time
21-15-9
Assault bike cals
KB Thrusters 50s/35s #
Toe to bar
rest 5 min
12-9-6
DB Snatch 70/50 #
Bar MU
Accessory Work:
3 Sets
DB single arm rows x15
Band arm curls x 20
Endurance:
10 Sets
150 Meters at 90-95%
Rest 2 min between sets
Strength:
A) Front Squat 8×3 (85-85%)
Strength 2:
B) Stiff Leg Deadlift 3×8
EMOM:
C) Every 90 seconds x5
3 Position Hang power snatch (high, mid thigh
below knee)
Every 90 seconds x5
Hang power snatch + power snatch
Every 90 seconds x5
power snatch + OHS
WOD:
10 Min AMRAP
50 Wallball 20/16#
50 Box jump over 24/20″
25 Handstand Push Up
Accessory Work:
3 Sets
DB Walking Lunges x 20 steps
DB Death march x 20 steps
Strength:
5 Sets
Deadlift x3 @ 85%
Rest 30 Sec
Seated box jump x 3 (seat at parallel)
Rest 3-4 Min
Skill:
3 Sets
2 min Max Ring Muscle-ups
Rest 2 Min
EMOM:
18 MIN EMOM
Min 1: Row 150m
Min 2: 6-8 HSPU
Min 3: 15 Toes to Bar
Accessory Work:
3 Sets
200ft Sled Push
Rest 30 seconds
200ft Reverse Sled Drag
