STRENGTH 1) 7 Back Rack squat + 1 Behind the neck push press = 1 rep 5 sets building to heaviest rep Complete a set every 2 mins. 4 Sets 2) 6-8 Reps of single arm KB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 3) 6-8 [...]

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

WORKOUT: FOR TIME 100 Bench Press (light to moderate weight) Every time you rest do 30 Sit-ups

STRENGTH 1) Build to 15 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, back foot elevated Split squats 15 per leg 65lbs Rest 2 mins 20 Barbell [...]

WORKOUT: For Time 1000 Meter Row 50 Yard Sled Push (heavy but able to push without stopping) 50 Strict presses with DB’s (use a weight that allows for 10 reps at a time) 50 Yard Sled Push 1000 Meter Row

STRENGTH: 4 Sets 10 Box jumps Rest 30 secs Max time L sit flutter kick Rest 2 mins Rest as needed 4 Sets 10 Push presses (as heavy as possible, but unbroken) Rest 30 secs 10 Bent over barbell rows Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if [...]