Body Work: Push/Pull Single arm DB bench press: 3 x 10 Rest 60 Seconds Single arm Dumbbell rows: 3 x 10 Rest as needed Resisted Band Tricep pull down (Slow and Controlled): 3 x 10 Rest 60 Seconds Strict Chest to bar Pull Up: 3 x 10 Rest as needed Med ball push-ups: 3 x [...]
Today is a Rest Day! WODSTAR Recovery Yoga is made for days like this…
Body Work: Back 1) Dumbbell Single arm Row: 3×6-8 each arm Rest as needed 2) Incline machine row: 3 x 6-8 Rest as needed 3) TRX high rows (elbows at shoulders) 3 x 6-8 Rest 60 Seconds 4) TRX low rows (elbows at side) 3 x 6-8 Rest as needed Finisher 5 Sets 10 Toes to [...]
Body Work: Full Body Jefferson curl: 3 x 8-10 Strict toe to bar: 3 x 8-10 Rest as needed Barbell Overhead Squat: 3 x 8-10 Plate bus drivers: 3 x 8-10 Rest as needed Single Arm Kettlebell swing: 3 x 8-10 each arm Kettlebell windmills: 3 x 8-10 each side Kettlebell front rack squat: 3 [...]
Today is an active rest day for the program... 6 Sets 300 Meter Row keeping a moderate to fast pace for each Row Rest 1 Min in between each Row..
Conditioning: Circuit 30 Seconds of work, 30 seconds of rest 7 Sets 1: Wall Walks 2: Mountain climbers 3: Burpees 4: Sit-ups 5: Wall sit 6: Push ups
Body Work: Leg press of hack squat: 3 x 15 Reset as needed Barbell hip thrust: 3 x 15 Rest 60 Seconds Barbell RDL: 3 x 10 Rest rest as needed 4) Bulgarian split squat: 3 x 15 each leg Rest 60 Seconds 5) Box step ups: 3 x 15 each leg Rest as needed [...]
Today is a Rest Day! WODSTAR Recovery Yoga is made for days like this…
Body Work: Kettlebell goblet squat: 3 x 20 Rest 60 Seconds Push-ups: 3 x 20 Rest 60 Seconds Single arm Kettlebell rows: 3 x 20 Rest 90 Seconds Barbell Deadlfit: 3 x 20 Rest 60 Seconds Barbell floor press: 3 x 20 Rest 60 Seconds Barbell rows: 3 x 20 Rest 90 Seconds V-ups: 3 [...]
Body Work: Barbell shoulder Press: 3 x 20 Rest 60 Seconds Barbell upright row: 3 x 20 Rest 90 Seconds DB front raise: 3 x 20 Rest 60 Seconds DB lateral raise: 3 x 20 Rest 90 Seconds Barbell Skull Crusher: 3 x 20 Rest 60 seconds Dumbbell tricep extensions: 3 x 20 Rest 90 Seconds [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Conditioning: Choose your own piece of equipment (Row, bike, run, ski) 30 Sets of 30 Seconds on 80-85% 30 Seconds slow (50-55%) Core Work: 5 Sets 20 Sit-ups 20 V-ups 20 Russian twists with Weight
