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
Strength: 1) Back Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3 x 10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Romanian Deadlift: 3 x 10-12 Reps, 2-3 Min rest between sets 4) Jump lunges: 3 x 20 reps for time, Rest 30 [...]
Strength: 1) Barbell Bench Press: 3 x 12 Reps (increase weight each set if possible), 2-3 Min rest between sets 2) Bench Dips: 5 x 5, weighted if possible, rest as needed 3) Push-ups: 3 x max reps, 2-3 Min rest between sets 4) Close grip bench press: 3 x 12-14 Reps Superset with 5) [...]
Strength: 1) Strict Press: 5 x 10 increase weight each set if possible 2) Kneeling single arm DB press: 3 x 8-10 Superset with 3) DB single arm Row: 3 x 8-10 4) Lateral DB raise: 3 x 15 Superset with 5) Rear DB flys: 3 x 15 Workout: 3 x 800 Meter run 3 [...]
Strength: 1) Deadlift: 3 x 15 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Supinated Grip Barbell Row: 3 x 10-12 reps, rest 2-3 Mins between sets 3) Weighted Strict Pronated Pull-ups: 3 x 8-10, rest 2-3 Mins between sets 4) Preacher curl: 5 x 15 light weight Superset with Single [...]
Workout: For Reps 1 Min max jump rope or double-unders 1 Min max rep sit-ups Rest 1:00 1 Min max jump rope or double-unders 1 Min max rep sit-ups Rest :30 1 Min max jump rope or double-unders 1 Min max rep sit-ups :15 Rest 1 Min max jump rope or double-unders 1 Min max rep [...]
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: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3 x 10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Romanian Deadlift: 3 x 10-12 Reps, 2-3 Min rest between sets 4) Jump lunges: 3 x 20 Reps for time, Rest 30 [...]
Strength: 1) Barbell Bench Press: 3 x 10 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) Bench Dips: 3 x 10 Reps, weighted if possible rest as needed 3) Push ups: 3 x max reps, 2-3 Min rest between sets 4) DB tricep kick backs.: 3 x 12-14 Reps Superset [...]
WORKOUT: For Time 50 Pull Ups 50 Push Ups 50 GHD's sit-ups 50 Air Squats
Strength: 1) Strict press: 4 x 15 Reps, increase weight each set if possible 2) Kneeling single arm DB press: 3 x 8-10 Reps Superset with 3) DB single arm Row: 3 x 8-10 Reps 4) Lateral DB raise: 3 x 15 Reps Superset with 5) Rear DB flys: 3 x 15 Reps Optional workout 40 [...]
