Strength: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 12 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between [...]
Workout: For Time 20-18-16-14-12-10-8-6-4-2 Box Jump 2-4-6-8-10-12-14-16-18-20 Burpee (Complete 20 Box jumps followed by 20 Burpees, then 18 Box jumps 4 Burpees, continue this pattern down to 2 Box jumps and 20 Burpees)
Today is an active rest day for the program! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 10 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold
Workout: 10-9-8-7-6-5-4-3-2-1 Deadlift (100-150% of body weight) Bench press (60-90% of body weight) Back squat (90-120%of body weight) (Complete 10 reps of each movement, then 9, then 8. Down to 1) After each round do a 30 Second plank
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Workout: For Time 400 Meter walking lunge (no weight) *After stretch out your legs and hips!
Strength: 1) Strict Press: load 8 plates 4 plates per side on a barbell. Complete max effort reps at the heaviest weight, quickly take off 2 plates(1 each side) complete a max effort set. Continue this pattern until you are pressing an empty barbell for max reps 2) Dumbbell Z-press: 3 x 10-12 Reps, rest [...]
Strength: 1) 50 Deadlifts: For time at 50% of estimated 1 Rep max 2) Dual KB bent over neutral grip Row: 3 x 10 Reps (Hold at chest for 1-2 Seconds on every rep), rest 2-3 Mins between sets 3) Neutral Grip Pull-ups: 3 Sets for max reps, rest 1-2 Mins between sets 4) Barbell [...]
Workout: For Time 4 Rounds 15 Push Press 65lbs 20 Calorie Row 1:00 Plank 20 Barbell glute bridges (moderate weight)
Workout: For Time 1 Mile Run 30 Burpees 1 Mile run
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
