Meal Prep for the Week of August 27, 2023 LAST SUNDAY'S MEAL We post the week's meals on Sundays so we give you last Sunday's meal: Breakfast: Protein pancakes or Superfood smoothie Lunch: Taco salad Dinner: Chicken and vegetable pan meal Snack: Protein pancakes or waffles [...]
Grocery List for the Week of August 27, 2023 Weekly challenge: One salad + 1 smoothie every day A salad can be defined by YOU – can be a sides salad or your meal. Remember you can turn any burger, sandwich, or burrito into a salad. You can even make a pasta salad with quinoa or [...]
STRENGTH 1) In 20 mins Build to 1 Rep max power clean, (keep good form) 3 sets 2)6-8 single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Deadlifts Rest as needed between sets WORKOUT 30 Hang clean and presses 95lbs Rest 2 mins 20 Hang clean and presses 115lbs Rest 2 mins [...]
WORKOUT: For Time 150 Kettlebell swings 53lbs (last month 100 @ 70) Every Rest 800 meter run
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this..
WORKOUT: FOR TIME 100 Burpee pullups for time
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Strength: 5 Sets 3 Barbell close grip bench press Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 10 Incline DB Flys Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if you [...]
STRENGTH 5 Sets 5 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 400 Meter lunge Use kettlebells if it sounds to easy. At 400 Meters... 400 Meter run WORKOUT: Not for time 100 Seated Russian Twists with weight [...]
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: [...]
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
