STRENGTH 5 Sets 10 Box jumps Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 10 Push presses 55lbs 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 can do over 10 [...]
STRENGTH 5 sets 10 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 15 kettlebell thrusters 30 Sit ups Use 26lb kb or weight that allows for movements to be done unbroken WORKOUT: Not for time 100 Seated Russian [...]
Workout: “The Calorie Burner” 5 Rounds 10 Push Up 20 V-Ups 30 Squat Jump
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: 3 Sets 20 alternating standing dumbbell curls Rest 30 secs 20 prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10-single arm overhead DB overhead lunges (10 per side) Rest 30 secs 10- single arm single leg DB deadlifts (10 per side) Rest 30 secs 3 Sets 10 seated dumbbell hammer curls [...]
Strength 3 Sets Handstand holds against wall 10-30 seconds Rest 30 seconds 20 Hollow rockers 3 Sets 10 Seated Dumbbell lateral raise Rest 30 secs 10 standing dumbbell front raises Rest 30 secs 15 bent over rear dumbbell flys Rest 2 mins Workout: 5 Min as many rounds as possible 10 Burpees over bar lateral [...]
Strength: 3 Sets 20 Wall balls Rest 60 Secs 10 Inverted Ring Rows Rest 2 Mins 4 Sets 10 Glute Bridge with barbell Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Endurance: 4 Sets 1 Min max jump rope or double under Rest 1 [...]
Strength: 10 Rounds 10 Alt. Lunges with 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) 65lbs 30 Sec L hang from pull up bar
STRENGTH: 1) Single Arm Kneeling DB strict press, 5 Sets of 10 reps ( slow and controlled) 2) 4 Sets 20 DB curls light 10 Jumping chin ups (jump should assist chin up) Rest as needed between sets 3) 3 Sets 10 Skull crushers Into Max rep close grip push-ups Workout For time 21 Bench dips 21 V-ups [...]
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
