By | February 24th, 2018|Wods, Wodstar Daily|

Strength:  Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout:  8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10

By | February 23rd, 2018|Wods, Wodstar Daily|

Strength:  Back Squat 5 x 8 (75%) EMOM:  Every 3 Min x 10 (30min) 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 95/65# 25 Pull-Ups 25 Handstand Push-up  Accessory Work: [...]

By | February 21st, 2018|Wods, Wodstar Daily|

Strength:  Behind the neck Push Press 6x4 (85%) Strength 2: Every 3 Min x10 (30min) 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# [...]

By | February 20th, 2018|Wods, Wodstar Daily|

Strength:  Box Squat 6 x 4 (80%) Strength 2: Split stance Barbell squat 3 x 8 Each leg EMOM:  Every 30 sec x 4 Power Snatch x 2 (build to a heavy double for these reps) Every 30 min x4 Power Snatch x 1 (build to a heavy weight for this rep) Workout:  10 Rounds [...]

By | February 18th, 2018|Wods, Wodstar Daily|

Strength:  Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 Strength 2: 4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips Workout: Every 8 min x 4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# [...]

By | February 17th, 2018|Wods, Wodstar Daily|

Strength:  Bench Press 5x5 @2111 Strength 2:  Clean from blocks at knee 3 x 3, 2 x 2, 2 x 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 x 10 (pull to hip) Dumbbell Press x 10

By | February 16th, 2018|Wods, Wodstar Daily|

Strength:  Back Squat 4 x 8 (75%) Strength 2: Every 3 Min x 10 (30min) 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:  3 Rounds for time 10 Strict Handstand push-ups 20 GHD Sit Ups 40 Double Unders 100 [...]

By | February 13th, 2018|Wods, Wodstar Daily|

Strength:  Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Strength 2:  Banded Deadlift 3x10 (fast) Workout:  For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work:  2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each