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

Today is a rest day for the program!

WODstar Recovery Yoga is made for days like this..

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:

ROW

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