STRENGTH 1)Tricep extensions, 3 sets of 15 reps 20 Sit ups between every set 3 sets 2) 30 banded tricep pull downs into Single arm overhead carry 100 ft each arm (do not use the second dumbbell in the video) 30 sec rest between arms 2 min rest between sets 4 sets 3) 10 Bent over [...]
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 3 sets Super set 1) 10 Single arm DB high pulls, 10 per arm Rest 1 min 2) 10 Single arm DB bench press (2 sec lock [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/171180694
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 8 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 Sets [...]
Workout: FOR max reps “The Calorie Burner” No rest between stations 5 Mins Max cal row or bike Into 5 min max Burpees Into 5 Min max Turkish get ups Into 5 min max reps of 7 Kettlebell swings 7 Box jumps
Strength Sprints 8 sets of 1 Min max 25ft lateral shuffles (don't cross feet over. Stay low and shuffle side to side) 1 Min rest 3 sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 10 Strict toes to bar or leg raises hanging from bar. Rest 90 secs 3 Sets of 1) [...]
Strength 1) 4 sets (“supersets” one after another) Seated Dumbbell Overhead press 10-15 reps 20 bicycle crunches (hold “crunch” elbow to opposite knee for 2 secs) 90 sec rest between sets 2) 4 Sets of dumbbell front raise 10-15 reps (slow and controlled) no swinging--do the front raise part of the video 3) 30 sec [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/171180694
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, 10 reps per leg. Move slow and controlled. Tempo should be 2 seconds on the way down, up smooth. x 3 Sets Rest as needed before workout Workout: FOR TIME: 2 rounds 50 Box dips 25 Sit-ups 50 Jump squats 65 lbs 25 Sit-ups Post workout core 3 [...]
STRENGTH 1) 5 Back squat + 1 Behind the neck Strict Press = 1 rep 5 sets of 5 reps Complete a set every 2 mins, Keep it light 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 [...]
