STRENGTH 5 Sets 5 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 400 M lunge Use KBs if it sounds too easy At 400 Meters... 400 M run WORKOUT: Not for time 100 Seated Russian Twists with weight [...]
Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10-1 ¼ barbell curls Rest 30 secs 30 Standing band tricep extensions Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls Rest 30 secs 10 Bent over dumbbell tricep kickbacks Workout:For [...]
Workout: “The Calorie Burner” 2K row 100 Sit-ups 2K row
Strength 3 sets 10 Seated Dumbbell lateral raise Rest 30 secs 15 Standing dumbbell shrugs Rest 30 secs 3 Sets of 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 30 secs 5 Sets of 10 Standing dumbbell shoulder press Rest 30 secs Plate pinch (until failure) Rest 2 [...]
Strength: 1) 5 Sets 5 Incline bench press Rest 60 Secs 5 Inverted Ring Rows ( 2 sec hold at top) Rest 2 mins Rest as needed 2) 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 3) 4 [...]
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 Push-ups 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 21 Strict [...]
“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 thisbisbwith 2 dbs this month) 30 sec rest between arms 2 min rest between sets 4 [...]
