STRENGTH 1)Tricep extensions, 3 sets of 15 reps 20 Sit ups between every set 3 sets 2) 30 banded tricep pull downs into Single arm overhead carry 100 ft each arm (do not use the second dumbbell in the video) 30 sec rest between arms 2 min rest between sets 4 sets 3) 10 Bent over [...]
“Calorie Burner” For time 30 Thrusters 95lbs 20 Box jumps 10 Burpees Rest 1 Min 30 Box jumps 20 Burpees 10 Thrusters Rest 1 Min 30 Burpees 20 Thrusters 10 Box jumps
STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar (reverse hands, fingers face you) Rest 30 seconds 6 Half Knee Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 DB Cossack Squats (10 right/10 left) (side lunge [...]
Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 3 sets Super set 1) 10 Single arm DB high pulls, 10 per arm Rest 1 min 2) 10 Single arm DB bench press (2 sec lock [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/171180694
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/171180694
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
STRENGTH 10 sets 1)Bench press, 8 sets of 3 reps build in weight over 8 sets 20 Sit ups between every set 3 sets 2) 5 DB or KB Push Presses into Overhead carry 100 ft each arm (note this is with 2 dbs this month) 30 sec rest between arms 2 min rest between [...]
Strength 1) Back Squat 4 sets of 8 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 10 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 Sets [...]
Strength 5 sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 5 sets Super set 1) max reps Strict pull ups Rest 1 min 2) max reps push ups (2 sec lock out at top of every push [...]
Workout: FOR max reps “The Calorie Burner” No rest between stations 5 Mins Max cal row or bike Into 5 min max Burpees Into 5 Min max Turkish get ups Into 5 min max reps of 7 Kettlebell swings 7 Box jumps
