Meal Prep for the Week of September 28, 2020 LAST SUNDAY'S MEAL We post the week's meals on Sundays so we give you last Sunday's meal: Choose from our recipe menu to make one of each item: 1 Smoothie 1 Protein based snack 1 Salad based lunch (could [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://player.vimeo.com/video/193756013
STRENGTH 1)Single Arm Kneeling landmine press 5 sets of 10 reps ( slow and controlled) 2) 4 sets 20 DB curls light 5 Chin ups (if you can do more than 5 added a weight that won't allow you to.) Rest as needed between sets 3) 3 sets 10 skull crushers Into Max rep close [...]
“Calorie Burner” 100 Burpee dumbbell thrusters for time (light to moderate weight)
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 Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes (6 [...]
STRENGTH 10 sets 1)Standing tricep ext. Use two hands on one dumbbell. 3 sets of 15 reps build in weight over 8 sets 20 Weighted sit ups between every set (place dumbbell on chest) 3 sets 2) 30 Banded tricep pull downs into Single arm overhead carry 100 ft each arm 30 sec rest between [...]
Strength 3 sets 1) 2-Deadlfit to the knee pause for 3 seconds then lower to the ground + 1 deadlift Complete 8 reps of this complex for 3 sets Build in weight over 3 sets to about 50-60% of 1 rep max deadlift Rest as needed between sets 3 sets Super set 1) 10 single [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://player.vimeo.com/video/193756013
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Strength: 10 Rounds 10 Alt. Lunges with heavy DB’s at side 10 Box jumps 1 min rest Rest as needed before workout Workout: For Time 3 sets 15 Deadlifts (225) 15 Clapping push ups Rest 2 mins 3 sets 10 Deadlifts (275) 10 Clapping push ups Rest 2 mins 3 sets 5 Deadlifts (315) 5 [...]
STRENGTH 1) Single Arm Kneeling landmine strict press 5 sets of 5 reps as heavy as possible 2) 4 sets 10 Zottman Curls 10 Chin ups (pull ups with reverse grip) Rest as needed between sets 3) 3 sets 10 skull crushers Into Max rep close grip bench with same weight Workout: For Time 21 [...]
“Calorie Burner” For time 400m Run 15 DB hang clean and Jerks (50) 400m Run 30 Burpee 400m Run 45 Sit-ups with db on chest 400m Run 60 DB goblet squats (50) 400m Run 75 Alternating DB snatches (50)
