STRENGTH 5 Sets 8 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 30-25-20-15-10-5 GHD Sit-ups Back Extensions Stiff-Legged Deadlift, 65lbs Rest 5 mins then... 100 Toes to bar
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! Happy Halloween! 45 Mins of one of the following: Rowing Biking Running Swimming
Strength: 3 Sets 12 Alternating standing Zottman dumbbell curls Rest 30 secs 12 Prone barbell tricep ext. (skull crushers) Rest 30 secs Walk 100 yards with a 25lb plate in a curl position (90 degree angle) Every rest 10 plate burpees. (Complete a burpee with a plate clean and press) Workout: For Time 1 Min [...]
Workout: “The Calorie Burner” 800 Meter run 100 Jump squats 75 Sit-ups 50 Push-ups 55 Sit-ups 100 Jump ropes or double unders 800 Meter run
Strength 3 Sets Handstand holds against wall 10-30 seconds Rest 30 seconds 20 Hollow rockers Rest 30 seconds 1 Min wall sit 3 sets 10 Seated Dumbbell lateral raise Rest 30 secs 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 2 mins Workout: 100 Power Cleans (75lbs) Every [...]
Strength: 3 Sets 20 Back squats 75lbs Rest 60 secs 10 Pull-ups Rest 2 mins Rest as needed 4 Sets 10 Glute Bridge with barbell Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Rest as needed 4 Sets 1 min max jump rope or [...]
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 [...]
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
“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 [...]
