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 [...]
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 single arm Push Presses into Single arm overhead carry 100 ft each arm 30 Sec rest between arms 2 min rest between sets 4 sets [...]
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 Super set 1) Max reps Strict pullups Rest 1 min 2) Max reps push ups (2 sec lock out at top of every push up) [...]
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) Back Squat 4 sets of 12 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 10 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 ets [...]
Workout: FOR TIME “THE CALORIE BURNER” 100 Double unders 80 Kettlebell swings 53/35 60 Sit-ups 40 Toes to bar 20 DB thrusters 40/20lbs 40 Toes to bar 60 Sit-ups 80 Kettlebell swings 100 Double-unders
Strength 3 Sets of 1) 10 Deadlifts (Heavy) 2) Farmer walk 100 Meters as heavy as possible Rest 90 Secs between sets 3 Sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 60 Sec plank (add weight on back if possible) Rest 90 secs 3 Sets of 1) 8-10 Strict pull-ups (overhand grip. [...]
Strength: 4 Sets (a1/a2 are supersets one after another) 1a) Seated Dumbbell Overhead press 10-15 reps 2a) 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 [...]
Strength: Single leg Bulgarian split squat Build to a 10 rep max on each leg. (left and right leg might be slightly different choose a weight you can perform on both). Drop to 85% and perform 3 sets of 10 Rest as needed before workout Workout: FOR TIME: 2 Rounds 50 Air squats (GET LOW) 25 [...]
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
