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 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
Squat clean 185/135lb
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
Squat clean 185/135lb
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)

Today is a rest day for the program!

Rest Day Recovery is made for days like this..

 

Strength: 

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#
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