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
STRENGTH 5 Sets 5 Reps TEMPO Front Racked KB squats 33X1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 4 Rounds 100ft Dual Kettlebell front rack Carry 15 Kettlebell thrusters 30 Sit ups Use 53lb kb or weight that allows for movements to be done unbroken WORKOUT: [...]
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: [...]
Workout: “The Calorie Burner” 5 Rounds 15 Push Ups 15 V-Ups 15 Squat Jump
Strength 3 sets 10 Seated Dumbbell lateral raise Rest 30 sec 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: 3 Sets 10 Incline bench press Rest 60 secs 10 Inverted Ring Rows 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 ( use a weight that doesn't [...]
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 Rounds 50 Mountain climbers 10 Front squats (light and fast) 95/65 Lbs 30 Sec L hang from pull up bar
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 Rest as needed Workout For time 21 Bench press at body weight [...]
