Strength: 1) Barbell Bench Press, 3 Second Pause at bottom: 3 x 6-8 Rest as needed 2) Dumbbell Alternating Bench Press: 3 x 6-8 each arm Rest as needed 3) Feet Elevated TRX push-ups: 3 x 8-10 Rest 60 Seconds 4) TRX Flys: 3 x 8-10 Rest as needed Finisher: “Death by wallballs” Minute 1: Do [...]

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..

Workout: 14 - 12 - 10 - 8 - 6 - 4 - 2 of: Front Squats 135/95# Barbell Over the Bar Burpees

Strength: Deadlift: 5 x 3 Rest as needed Dumbbell Renegade Row: 3 x 6 each arm   Dumbbell Hang Squat Cleans: 3 x 6 Dumbbell Thruster: 3 x 6 Dumbbell Deadlift: 3 x 6 Rest as needed between sets Finisher: 10 x 200 Meter run at 80-85% Rest 60 Seconds between runs  

Strength: Push Press: 4x6-8 Rest as needed Single Arm DB Push Press: 3 x 10-12 each arm Rest as needed Single Arm High Curl: 3 x 10-12 Rest 60 Seconds Single Arm Cable Overhead Tricep Extensions: 3 x 10-12 Rest as needed Cable ISO Hold (Curl position) 90 Degrees, 3 x 20-30 Seconds Cable ISO [...]

Body Work: Back 1) T-Bar Row: 4x6-8 Rest as needed  2) Straight Arm Pull Down 3x10-12 Rest as needed 3) Single Arm Cable Pull Down 3x10-12 Rest 60 Seconds 4) Single Arm Cable Rows 3x10-12 Rest as needed Finisher 5 Sets 15 Slam Balls 15 Kettlebell Swings 15 Toes to Bar or Knee to Elbow Rest [...]

Strength:   1) Box Squat: 5 x 3 Rest as needed 2) Dumbbell Split Squat 3x8-10 each leg Rest as needed 3) Dumbbell Box Step Up 3x8-10 Rest as needed 4) Kettlebell Goblet Squat 3x8-10 Rest as needed   Finisher: 3 Sets Row 300 Meters 10 Burpee over rower 10 Wallball Rest 60 Seconds