Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings 5/5 PVC Figure 8’s 10 PVC Pass Throughs Workout: 15:00 Time Cap Go through as many reps as possible of the WodStar Kettlebell Complex. One time through the complex equals 1 Rep. Finish the program strong! Wodstar [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Strength: 4 Sets Heavy, 20 KB Bridges Floor Press 5/5 KB Renegade Rows with Support 10/10 KB Side Plank Hip Taps Rest 90 Seconds before next set Workout: 20:00 AMRAP [...]
TODAY IS A COMPLETE REST DAY! Work on your overall MOBILITY:
Warm-up 10 Forward and Backward Ape 10 Forward and Backward Bear 10 Forward and Backward Crab 1 Minute of Butt Kicks and High Kicks within 5 Min warm-up run Workout: 4:00 For Max Reps Single Arm Alternating KB Snatch (53/35) *Goal is not to set KB down Strength: EMOM for 12:00 Min 1: 5/5 Plank [...]
Warm- up: 3 Sets 10 Air Squats with a 3 Second hold at bottom 10 Touchdowns 10 Arm over/unders 50 Meter Butt Kicks 50 Meter High Knees 1:00 Jump rope Strength: 4 Sets, Heavy 5 Reps TEMPO Dual KB Roller Press: 55X1 (5 Seconds down, 5 Second pause at bottom, 1 Second up) 5/5 Turkish [...]
Active Rest Day Pick One of the Following Options: Option 1: 45 Minute light cardio outdoors Then Recovery Day Mobility Option 2: EMOM for 21:00 Min 1: 30 Second Bike or Jump Rope Min 2: 30 Second Hollow hold Then Recovery Day Mobility
Warm-up 50 Meter Butt Kicks 5/5 Scorpions 50 Meter High knees 1:30 Moderate Cardio of Choice x 2 Workout: 4:00 For Max Reps Single Arm Alternating KB Cleans (53/35) *Goal is not to set the KB down Strength: 4 Sets 6 KB Halos Clockwise 6 KB Halos Counter Clockwise L-Sit or Bent Knee Hold on [...]
Warm-up: 3 Sets 10 Sit-ups 10 Lunges 10 PVC Figure 8’s 10 PVC Pass Through 250 Meter Row Strength: 4 Sets, Heavy 8/8 Single Arm KB Cradle/Single Arm Suitcase Box Step up 6/6 Renegade Rows with Support Rest 90 Seconds before next set 3 Sets, Heavy 5/5 Single Arm KB Pistols or 5/5 Single Arm [...]
Warm-up 3 Sets 15 PVC Good Mornings 40 Meter Crab Walk 5 Box Jumps 40 Meter Bear Crawl 5 Pull-ups Strength: Heavy EMOM for 5:00 do 5/5 Dual Arm Single Leg RDLs Rest 90 Seconds after 5:00 EMOM EMOM for 4:00 do 5 Weighted Pull-ups Rest 90 Seconds after 4:00 EMOM EMOM for 3:00 do [...]
TODAY IS A COMPLETE REST DAY! Work on your overall MOBILITY:
Warm-up 10 Forward and Backward Ape 10 Forward and Backward Bear 10 Forward and Backward Crab 1 Minute of Butt Kicks and High Kicks within 5 Min warm-up run Workout; For Time 30 Kettlebell Dual Clean and Jerks (70s/53s) *Compare Time to Day 3 Workout: 20:00 AMRAP 20 Kettlebell Front Rack Lunges (53s/35s) 5 Wall [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Strength: 3 Sets, Heavy 30/30 Yard Single Arm Kettlebell Overhead/Farmer Walk (Moderate weight overhead/Heavy farmer) 10/10 KB ½ Kneel Windmills Rest 90 Seconds between sets 3 Sets, Heavy 5/5 KB [...]
