Body Work: 1) Dumbbell bent row: 3 x 10 Reps, rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Deadlift: 5 x 5 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Rest, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 mins Core Work: [...]
Workout: For Time 3 Rounds 1,000 Meter row to start every round 30-20-10 Dumbbell bench press 10-20-30 Back squats
Workout: For Max Reps 2 Minutes pull-ups 2 Minutes of Turkish get-ups Rest 2 Minutes 2 Minutes of chin-ups 2 Mins of kettlebell swings Rest 2 Minutes 2 Minutes of pull-ups 2 Minutes of Turkish get-ups 2 Minutes of chin-ups 2 Minutes of kettlebell swings
Body Work: 1) Barbell Overhead Press: 3 x 8 Reps, rest as needed 2) Barbell shrug: 4 x 20 Reps, rest as needed 3) DB lateral raises: 3 x 15 Reps, rest as needed 4) Barbell behind the neck press: 3 x 15 Reps, rest as needed 5) DB lying prone rear lateral raises: 3 [...]
Body Work: 1) Dips: 3 x 20 Reps, rest as needed 2) Barbell Bench Press: 3 x 10 Reps, rest as needed 3) Dips: 2 x 12 Reps, rest as needed 4) Incline DB Bench Press: 3 x 15-20 Reps, 2-3 Min rest between sets 5) Decline BB Bench Press: 3 x 20 Reps, 2-3 [...]
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! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 15 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Body Work: 1) Back squat: 20-15-10-5 Reps, beat last weeks numbers, rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat: 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Hanging med ball hamstring curls: 4 x [...]
Body work: 1) Cable reverse grip tricep pull downs: 3 x 15 Reps Superset with Barbell curls: 3 x 15 Reps, rest as needed 2) Barbell skull crushers: 3 x 15 Reps, rest as needed 3) Cable rope curls: 3 x 15 Reps, rest as needed 4) DB tricep kickbacks: 3 x 20 Reps, rest [...]
Body Work: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 6 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest [...]
Workout: Complete as many rounds as possible in 10:00 of: 20 Dumbbell push presses 30 Lunges holding DBs at side Rest 5 Mins Workout: Complete as many rounds as possible in 10:00 of: 20 Dumbbell Floor presses 30 Single arm alternating DB snatches, 15 per arm
Workout: For Time 50 Burpees 400 Meter run 100 Sit-ups 100 Push-ups 400 Meter run 50 Burpees
