Strength 1) Single leg Bulgarian split squat Build to a 5 rep max on each leg. (left and right leg might be slightly different choose a weight you can perform on both) 2)Drop to 85% and perform 3 sets of 5 Rest as needed before workout Workout: FOR TIME: 2 Rounds 50 Push-ups 50 Sit-ups [...]

STRENGTH 1) Strict Press, 10 Sets of 2 Reps, Complete a set every min on the min. Go as heavy as possible but keep time 4 Sets 2) 10-12 reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 3) 10-12  DB Front raises (light weight, [...]

WORKOUT: FOR TIME 100 Burpee pullups

STRENGTH 1) In 20:00, build to 1 rep max power clean. (keep good form) 3 sets 2) 6-8 single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Deadlifts Rest as needed between sets WORKOUT 30 Hang clean and presses 95lbs Rest 2 mins 20 Hang clean and presses 115lbs Rest 2 mins [...]

STRENGTH 5 Sets 3 Barbell close grip bench press Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 10 Incline DB Flys Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if you [...]

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