Strength 1) 4 sets (a1/a2 are supersets one after another) Seated Dumbbell Overhead press 10-15 reps 30 med ball twists use heavy med ball or dumbbell or plate 90 sec rest between sets 2) 4 Sets of dumbbell or barbell front raise 10-15 reps (slow and controlled) no swinging 3) 30 V-ups 90 sec rest [...]

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 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 For Time 50 push-ups 50 [...]

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, slow and controlled) [...]

WORKOUT: FOR TIME 100 Burpee pullups for time

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