Body Work: Back squat: 3 x 20 Reset as needed Leg Extension: 3 x 20 Rest 60 Seconds Leg curl: 3 x 20 Rest 90 Seconds Single leg RDL: 3 x 20 Rest 60 Seconds Alternating reverse lunges: 3 x 20 Rest 90 Seconds Finisher: 5 Sets of heavy farmer walk 200 Rest each set [...]
Body Work: Push/Pull Bench Press: 3 x 20 Rest 60 Seconds Bent over barbell Rows: 3 x 20 Rest 90 Seconds Incline Press: 3 x 20 Rest 60 Seconds Lat pull down: 3 x 20 Rest 90 Seconds Bar dips: 3 x 20 Rest 60 Seconds Wide grip pull-ups: 3 x 20 (can be broken [...]
Today is a Rest Day! WODstar Recovery Yoga is made for days like this…
Body Work: Deadlift: 4 x 2 Barbell circuit: Barbell front squat: 3 x 8-10 Barbell Push press: 3 x 8-10 Barbell good morning: 3 x 8-10 Barbell upright rows: 3 x 8-10 Rest as needed between sets Goal is to not set the barbell down between exercises Kettlebell circuit: 3 sets Right arm Kettlebell swing [...]
Body Work: Shoulders/Arms Dumbbell Z Press: 3 x 8-10 Rest as needed Seated Arnold press: 3 x 8-10 Rest 60 Seconds Seated machine (or DB) lateral raise: 3 x 8-10 Rest as needed Seated Dumbbell preacher curl: 3 x 8-10 Rest 60 seconds Seated Dumbbell overhead tricep extensions: 3 x 8-10 Rest as needed TRX bicep [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Conditioning: 3 Sets Every 10:00 Complete 400 Meter Run 25 Burpees 25 Box Jumps 25 Kettlebell swings 70/53# 400 Meter run (If you finish before 10 minutes that is your rest period, if you do not finish before 10 minutes, rest for 2 minutes then start your next set)
Body Work: Back squat: 4 x 2 Reset as needed Hack squat: 3 x 6-8 Rest as needed 4) Leg extensions (banded if no machine): 3 x 6-8 5) Leg curl (banded if no machine): 3 x 6-8 Rest as needed 6) Lunge jumps: 3 x 8-10 7) Wall sit: 3 x 1 Min Finisher: [...]
Body Work: Push/Pull Dumbbell floor press: 3 x 6-8 Dumbbell supinated row: 3 x 6-8 Rest as needed Machine single arm chest press: 3 x 6-8 each Seated single arm cable row: 3 x 6-8 each Rest as needed Cable fly: 3 x 8-10 Reverse fly: 3 x 8-10 Rest as needed Finisher: 5 Sets [...]
Today is a Rest Day for the program! WODstar Recovery Yoga is made for days like this...
Body Work: Full Body Deadlift: 5 x 3-5 Rest as needed Landmine Circuit Landmine Single arm shoulder press: 3 x 8-10 Each arm Rest 45 Seconds Landmine single leg RDL: 3 x 8-10 Each leg Rest 45 Seconds Landmine rows: 3 x 8-10 Each arm Rest 45 seconds Landmine lunges: 3 x 8-10 Each leg [...]
Body Work: Shoulders/ABS/Arms AB Circuit Side plank 30 Seconds each side DB side bends x 20 each side Cable wood chops x 20 each side Barbell rotations x 10 each side Rest as needed between each Machine shoulder or barbell shoulder press: 3 x 8-10 Rest as needed Dumbbell lateral raises: 3 x 8-10 Rest [...]
