Body Work: Push/Pull Day 1) DB incline bench press: 4 x 10-12 Rest 60 Seconds 2) DB bent over supinated rows: 4 x 8-10 Rest as needed 3) Push-ups (2 second eccentric) 3 x 8 Rest 60 Seconds 4) Inverted Rows (2 second eccentric) 3 x 8 Rest as needed Finisher: 5 Sets 100 Foot heavy [...]
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 Clean grip deadlift: 3 x 4-6 Rest as needed DB Hang clean: 3 x 8-10 DB Shoulder press: 3 x 10 DB Squat (place DBs on shoulders) 3 x 10 Rest as needed DB burpee to shoulder press: 3 x 8-10 DB plank rows: 3 x 10 DB push-ups: 3 x [...]
Body Work: Shoulders/Arms Dumbbell Z Press: 3 x 4-6 Rest as needed DB bent over reverse flys: 3 x 15 Dips: 3 x 15 Rest as needed Barbell front raises: 3 x 15 Barbell curl: 3 x 15 Rest as needed Finisher: 4 Sets 15 Second max lateral raises 15 Second Hercules hold (no rest, [...]
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: Back 1) Supinated grip barbell bent over row: 3 x 4-6 2) Supinated grip TRX rows: 3 x 15-20 Rest as needed 3) DB row: 3 x 4-6 each arm 4) Seated cable row: 3 x 15-20 Rest as needed 5) Cable (or band) pull apart: 3 x 15 6) Wide grip machine lat [...]
Body Work: Legs 1) Back Squat: 3,3,2,2,2,1,1 Rest as needed 2) Laying band leg curl: 3 x 15 3) Barbell glute bridges: 3 x 15 4) Lateral band walk: 3 x 15 steps each way Rest as needed 5) Step ups: 3 x 15 6) Reverse lunges off box: 3 x 15 each leg Rest as [...]
Body Work: Chest 1) DB bench press: 3 x 4-6 2) Push-ups: 3 x 15-20 Rest as needed 3) DB Incline press: 3 x 4-6 4) Feet elevated push-ups: x 3 x 15-20 Rest as needed 5) Cable crossover: 3 x 15, last rep each set hold for 10 seconds Finisher: 50 Burpee box jump overs
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 RDL: 3 x 8-10 Split Squat: 3 x 8-10 each leg Banded Tricep extensions: 3 x 25 Rest as needed DB Renegade Rows: 3 x 8-10 DB Thrusters: 3 x 8 Banded Bicep Curl: 3 x 25 Rest as needed Finisher: 1200 Meter loaded carry Sled, sandbag, plates, DB or whatever [...]
Body Work: Shoulders/Arms TRX “I”, “Y”, “T” raises: 3 x 6-8 each Rest as needed Machine Shoulder press drop sets: 3 x 8-10, then drop the weight and perform 8-10 more reps. Rest as needed TRX Bicep Curl: 3 x 8-10 TRX Tricep extensions: 3 x 8-10 Rest as needed Finisher: 2 Sets 30 Seconds [...]
BODY WORK: SHOULDERS/ARMS A) 3 Sets of: 1) TRX “I”, “Y”, “T” raises: 6-8 Reps of each Rest as needed B) 3 Sets of : 2) Machine Shoulder press drop sets: 8-10 Reps, then drop the weight and perform 8-10 more reps. Rest as needed C) 3 Sets of: 3) TRX Bicep Curl: x 8-10 [...]
