STRENGTH 1) Build to 20 Rep max sumo deadlift. (keep good form) 3 sets 2) 6-8 single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Straight leg Deadlifts Rest as needed between sets WORKOUT 30 Barbell back racked, Bulgarian split squats 15 per leg 55lbs+ Rest 2 mins 20 Barbell back racked, [...]
STRENGTH 5 Rounds 1:00 Time Cap 10 Box jumps Max L-sit with time remaining in minute Rest 1 min between rounds 4 Sets 10 Push press 55lbs Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins bewteen sets Rest as needed, then... 4 Sets Dips ( until failure add weight [...]
STRENGTH 5 Sets 10 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 3 Rounds 30 Back squats light and fast 30 Sit ups WORKOUT: Not for time 100 Seated Russian Twists with kettlebell (Feet off the ground)
Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10 Single arm overhead DB overhead lunges(10 per side) Rest 30 secs 10 Single arm single leg DB deadlifts (10 per side) Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls [...]
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: 1) Find a 5 Rep max push press Then Every 3:00 for 15:00 5 Push presses at 80-90% of your 5 RM 2) 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: 7 min amrap 10 [...]
Strength: 1)5 Sets 5 Wall walks Rest 30 Sec 10 Dumbbell curl and presses Rest as needed 2)4 Sets 10 Glute Bridge with barbell Rest 30 Sec 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2:00 Rest as needed 3)4 Sets 1:00 Max jump rope or double unders Rest [...]
Strength: 10 Rounds 10 Alt. Lunges with barbell front racked 10 Single leg Box jumps, 5 per side 1 Min rest Rest as needed before workout Workout: For Time 3-5 Rounds 20 Deadlifts 95lbs 40 Sit-ups 40ft sled push. If you don’t have a sled sub 200 m sprint
WORKOUT: FOR TIME 100 Burpee pullups
STRENGTH 1) In 20:00, 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 [...]
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 [...]
