Strength: 5 Sets 5 Incline bench press Rest 60 secs 5 Inverted Ring Rows ( 2 sec hold at top) Rest 2 mins Rest as needed 4 Sets 10 Glute Bridge dumbbell floor press Rest 30 secs 10 Single arm dumbbell rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Weighted Dips [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this..
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Strength: 10 Rounds 10 Alt. Lunges with heavy DB’s at side 10 Box jumps 1 min rest Rest as needed before workout Workout: For Time 3-5 Rounds 20 DB bench press unbroken 30 Sit-ups 40ft sled push. If you don’t have a sled sub 200 m sprint
STRENGTH 1) Single Arm Kneeling DB strict press 5 Sets of 5 reps as heavy as possible 2) 4 Sets 10 Zottman Curls 10 Chin ups Rest as needed between sets 3) 3 Sets 10 Skull crushers Into Max rep close grip bench with same weight Workout For time 21 Bench press at body weight [...]
“Calorie Burner” For time: 30 Thrusters 95lbs 20 Box jumps 10 Burpees Rest 1 Min 30 Box jumps 20 Burpees 10 Thrusters Rest 1 Min 30 Burpees 20 Thrusters 10 Box jumps
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..
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 Superset 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 [...]
Work: 1) Back Squat 4 sets of 10 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 [...]
