Strength: 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes (6 [...]

STRENGTH 10 sets 1)Bench press, 8 sets of 3 reps  build in weight over 8 sets 20 sit ups between every set 3 sets 2) 5 DB or KB Push Presses into overhead carry 100 ft each arm (note this is with 2 dbs this month) 30 sec rest between arms 2 min rest between [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/193756013  

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming

Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 5 Sets Super set 1) Max reps  Strict pull-ups Rest 1 min 2) Max reps push-ups (2 sec lock out at top of every push up) Rest [...]

Strength: 1) Back Squat, 4 sets of 8 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 6 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 sets [...]

Workout: FOR reps “THE CALORIE BURNER” 1000 Meter Row 50 Yard Sled Push (heavy) 50 Strict Press 115lbs 50 Yard Sled Push (heavy) 1000m Meter Row