Strength: 1) Back Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3x10-12  Tempo 4 seconds down, 2-3 Min rest between sets 3) Romanian Deadlift: 3x10-12, 2-3 Min rest between sets 4) Jump lunges: 3x20 reps for time, Rest 30 Seconds between sets Optional Workout 8 Sets 1 [...]

Strength: 1) Barbell Bench Press: 3 x 20 (increase weight each set if possible) 2-3 Min rest between sets 2) Bench Dips 3 x 20, rest as needed 3) Push ups: 3 x max reps, 2-3 Min rest between sets 4) Cable Tricep EXT.: 3x12-14 Superset with 5) Dumbbell Curls: 3x12-14, 1 Min rest between [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://vimeo.com/193756013  

Today is an active rest day for the program! Happy Halloween! 45 Mins of one of the following: Rowing Biking Running Swimming

STRENGTH 1) 7 Back Rack squat + 1 Behind the neck push press = 1 rep 5 sets building to heaviest rep Complete a set every 2 mins. 4 Sets 2) 6-8 Reps of single arm KB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 3) 6-8 [...]

WORKOUT: FOR TIME 100 Bench Press (light to moderate weight) Every time you rest do 30 Sit-ups

STRENGTH 1) Build to 15 Rep max sumo deadlift (keep good form) 3 sets 2) 6-8 Single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Straight leg Deadlifts Rest as needed between sets WORKOUT 30 Barbell back racked, back foot elevated Split squats 15 per leg 65lbs Rest 2 mins 20 Barbell [...]