Body Work: Full Body Kettlebell goblet squat: 4 x 8-10 Russian Kettlebell swings: 4 x 20 Rest as needed Dumbbell floor press: 3 x 8-10 Dumbbell renegade rows: 3 x 8-10 each arm Rest as needed Strict toes to bar: 3 x 8-10 Prone rows: 3 x 10-15 Rest as needed GHD sit-ups: 3 x [...]
Body Work: Shoulders/Arms Barbell Z press: 4 x 6-8 Rest as needed Dumbbell Cuban press: 3 x 8-10 Dumbbell Lateral raises: 3 x 8-10 DB shrugs: 3 x 10-15 Rest as needed Preacher curl with cable or bar: 3 x 8-10 Tricep press down (with band or cable): 3 x 8-10 Rest as needed Finisher: [...]
Today is an active rest day! 45 Mins of one of the following: Rowing Biking Running Swimming
Conditioning: 1) 15 Sets 30 Second Row at 90% effort 30 Second Rest Rest 3:00 2) 15 Sets 30 Seconds run 90% 30 Seconds rest Rest 3:00 3) 15 Sets 30 Second bike 90% 30 Second Rest
Body Work: Legs 1) Barbell front Squat: 4x6 Rest as needed 2) KB goblet squats: 3 x 8-10 Rest 60 Seconds 3) KB goblet reverse lunges: 3 x 8-10 each Rest as needed Finisher: 4 Sets 20 Second air squat 10 Second rest 20 Second alternating lunge jumps 10 Second rest 20 Second squat hold at [...]
Body Work: Push/Pull 1) Barbell bench press: 4 x 6-8 2) Barbell supinated grip bent over rows: 4 x 6-8 Rest as needed 3) Machine incline press: 3 x 8-10 (If no machine use barbell) Rest 60 Seconds 4) Lat pull down: 3 x 8-10 (if no lat pull down, do weighted pullups) Rest as needed [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Body Work: Full Body Deadlift: 4 x 6 Rest as needed Push-ups on kettlebells: 3 x10 Alternating plank rows on kettlebells: 3 x 10 Kettlebell swings: 3 x 20 Rest as needed Jefferson curl: 3 x 6-8 Rest 60 seconds Strict toe to bar: 3 x 8-10 Rest as needed Finisher: 10 Sets 20 Meter [...]
Body Work: Shoulders/Arms Barbell upright row: 3 x 6-8 Barbell Front raises: 3 x 6-8 Barbell shoulder press: 3 x 6-8 Rest as needed Barbell curl: 3 x 6-8 Barbell overhead tricep extension: 3 x 6-8 Rest as needed Dips: 3 x 10-12 Close grip chin ups: 3 x 10-12 Rest as needed Finisher: 3 [...]
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: 1) 25 Sets 30 Second Row at 90% effort 30 Second Rest Rest 3:00 every 5 sets 2) Death by burpees Min 1: 1 Burpee Min 2: 2 Burpees Min 3: 3 Buprees Continue until you fail the amount of reps in that minute
Body Work: Legs 1) Back Squat: 4x6 Rest as needed 2) Split squat: 3 x 6-8 each leg Rest 60 Seconds 3) DB walking lunges: 3 x 12 steps each Rest as needed 4) Goblet squats: 3 x 10 Rest 60 Seconds 5) Squat jumps: 3 x 10 Rest as needed Finisher: 4 Sets 40 V-ups [...]
