Strength 5 sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 5 sets Superset 1) Max reps Strict pull-ups Rest 1 min 2) Max reps push ups (2 sec lock out at top of every push up) Rest [...]
Work: 1) Back Squat 4 sets of 10 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 6 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 sets [...]
Workout: For Reps “THE CALORIE BURNER” 5 Mins max cal row or bike 5 Min max burpees 5 Min max Turkish get ups 5 Min max reps of 7 Kettlebell swings 7 Box jumps
Strength Build to 3 rep max Turkish get up on each side 3 Sets of 1) 10 Hang cleans (Heavy) 2) KB front rack walk 100 m as heavy as possible rest 90 secs between sets 3 Sets of 1) 10 Romanian deadlifts 90% of max clean 2) 60 sec hollow body hold(add weight onfeet [...]
Strength 1) 4 sets (a1/a2 are supersets one after another) Seated Dumbbell Overhead press 10-15 reps 30 med ball twists use heavy med ball or dumbbell or plate 90 sec rest between sets 2) 4 Sets of dumbbell or barbell front raise 10-15 reps (slow and controlled) no swinging 3) 30 V-ups 90 sec rest [...]
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) Single leg Bulgarian split squat Build to a 5 rep max on each leg. (left and right leg might be slightly different choose a weight you can perform on both) 2)Drop to 85% and perform 3 sets of 5 Rest as needed before workout Workout: FOR TIME: 2 Rounds 50 Push-ups 50 Sit-ups [...]
STRENGTH 1) Strict Press, 10 Sets of 2 Reps, Complete a set every min on the min. Go as heavy as possible but keep time 4 Sets 2) 10-12 reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 3) 10-12 DB Front raises (light weight, [...]
Body Work: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 8 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between 3 [...]
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! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 10 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold
