Conditioning: Preferably on a track Running/Speed work 6 x 100 Meter sprint Rest 90 Seconds between (Rest 5:00 after the 6th set) 8 x 60 Meter sprint Rest 60 Seconds between (Rest 5:00 after 6th set) 10 x 20 Meter Sprint Rest 30 Seconds between sets
Body Work: Single Leg Leg press: 3 x 8 Each leg Reset as needed 2)Deadlift: 3 x 8 Rest as needed 3) Dumbbell Bulgarian split squat: 3 x 8 each leg 4) Barbell Good Morning: 3 x 20 Rest as needed 5) Farmers Carry: 4 x 200 Feet (All 200 Feet without dropping, make as Heavy as [...]
Body Work: Close grip bench press: 3 x 8 Supinated Barbell bent over row: 3 x 8 Rest as needed Decline dumbbell press: 3 x 8 Dumbbell incline prone row: 3 x 8 Rest as needed Behind the neck snatch grip press: 3 x 8 Seated Lat pull: 3 x 8 Rest as needed Dumbbell [...]
Today is a Rest Day! WODSTAR Recovery Yoga is made for days like this…
Endurance: 10 Min max Row for Cals Rest 10 Min 10 Min moderate Row
Body Work: Barbell Circuit: Barbell clean grip Deadlift: 3 x 10 Hang clean: 3 x 10 Barbell push press: 3 x 10 (No rest between sets) same weight on BB Dumbbell Circuit: Alternating Dumbbell rows in plank position: 3 x 10 each arm Alternating Dumbbell snatches: 3 x 10 Dumbbell squats: 3 x 10 (No [...]
Body Work: Seated barbell military press: 5 x 5 Rest as needed Dumbbell upright row: 3 x 8 Dumbbell hammer front raises: 3 x 8 Rest as needed Dumbbell lateral raises: 3 x 8 Dumbbell Cuban presses: 3 x 8 Seated hammer arm curls: 3 x 8-10 Dumbbell Skull crusher: 3 x 8-10 Rest as [...]
Conditioning: Bike 5:00 Easy/moderate pace 50 Second hard 4:00 Moderate/moderate 40 Second hard 3:00 Moderate 30 Second hard 2:00 Moderate 20 Second moderate 1:00 Easy row 10 Second moderate Rest 3-4 x 2
Body Work: Box squat: 5 x 5 Reset as needed Single leg box step downs: 3 x 8 Stationary squat hold (90 degrees) 3 x 1 min: Rest as needed 4) Lying leg curl or GHD raises: 3 x 8 5) Dual Kettlebell sumo Deadlift: 3 x 8 Rest as needed Finisher: 1200 Meter Sand Bag [...]
Body Work: Physio ball Dumbbell bench press: 4 x 8 Single arm DB supinated row: 4 x 8 Rest as needed Single arm cable incline press: 3 x 8 each arm Single arm cable row: 3 x 8 Rest as needed Machine flys : 3 x 8 Cable face pulls: 3 x 8 Rest as [...]
Today is a Rest Day for the program! WODstar Recovery Yoga is made for days like this…
Body Work: 1) GHD back extensions: 3 x 12-15 2) Heavy ball/bag carry (bear hug): 3 x 200 feet Rest as needed 3) Sled hand over hand pull: 3 x 100 feet 4) Sled push: 3 x 100 feet Rest as needed 5) Kettlebell renegade rows: 3 x 12-15 6) Kettlebell swings: 3 x 12-15 (use [...]
