Strength: Seated Behind the Neck press 3 x 10 Reps Strength 2: Power clean and power jerk 6 x 2 Reps Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm
Strength: Seated Behind the Neck press 3 x 10 Reps Strength 2: Power clean and power jerk 6 x 2 Reps Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm
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
Workout: “The Calorie Burner” 5 Rounds 10 Push Up 20 V-Ups 30 Squat Jump
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
STRENGTH 5 Sets 5 Reps TEMPO Front Racked KB squats 33X1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 4 Rounds 100ft Dual Kettlebell front rack Carry 15 Kettlebell thrusters 30 Sit ups Use 53lb kb or weight that allows for movements to be done unbroken WORKOUT: [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this..
Strength: 3 Sets 20 alternating standing dumbbell curls Rest 30 secs 20 prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10-1 ¼ barbell curls Rest 30 secs 30 standing band tricep extensions Rest 30 secs 3 Sets 10 seated dumbbell hammer curls Rest 30 secs 10 bent over dumbbell tricep kickbacks Workout: [...]
