Body Work: 1) DB Overhead Press: 3 x 20 Reps, rest 1 min 2) DB or cable lateral raise: 3 x 20 Reps, rest, rest 1 min 3) Plate Front shoulder raises: 3 x 10 Reps, rest, rest 1 min 4) DB lying rear lateral raises: 3 x 10 Reps, rest 1 min 5) Behind [...]
Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]
Body Work: 1) Barbell Skull crushers (tricep ext.): 4 x 20 Reps, rest 1 min 2) Barbell curls: 4 x 20 Reps, rest 1 min 3) Tricep cable push downs: 4 x 20 Reps, rest 1 min 4) Barbell spider curls: 4 x 10 Reps, rest 1 min 5) Single DB overhead tricep extension: 4 [...]
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! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold
Body Work: 1) Barbell Hip Thrusts: 3 x 10 Reps, rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Straight leg Deadlift: 5 x 10 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Rest, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 mins [...]
Workout: For Time 1,000 Meter row to start every round 30-20-10 Bench dips 10-20-30 Back squats
Workout: For Max Reps 2 Minutes pull-ups 2 Minutes of Turkish get-ups Rest 2 Minutes 2 Minutes of chin-ups 2 Mins of kettlebell swings Rest 2 Minutes 2 Minutes of pull-ups 2 Minutes of Turkish get-ups 2 Minutes of chin-ups 2 Minutes of kettlebell swings
Body Work: 1) Barbell Overhead Press: 3 x 8 Reps, rest as needed 2) DB lateral raises: 3 x 15 Reps, rest as needed 3) Barbell behind the neck press: 3 x 15 Reps, rest as needed 4) DB lying prone rear lateral raises: 3 x 20 Reps, rest as needed 5) Barbell upright row: [...]
Body Work: 1) Dips: 3 x 20 Reps 2) Barbell Bench Press: 3 x 20 Reps, rest as needed 3) Dips: 2 x 12 Reps 4) DB overhead tricep extension: 4 x 20 Reps, rest as needed Core Work: 3 Sets 20 Sit ups 20 V-ups 20 Hollow rockers Workout: For Time 21-18-15-12-9 Kettlebell swings [...]
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! 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
