Body Work: 1) Back squat: 20-15-10-5 Reps, beat last weeks numbers, rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat: 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Hanging med ball hamstring curls: 4 x [...]
Body work: 1) Cable reverse grip tricep pull downs: 3 x 15 Reps Superset with Barbell curls: 3 x 15 Reps, rest as needed 2) Barbell skull crushers: 3 x 15 Reps, rest as needed 3) Cable rope curls: 3 x 15 Reps, rest as needed 4) DB tricep kickbacks: 3 x 20 Reps, rest [...]
Body Work: 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 6 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 [...]
Workout: Complete as many rounds as possible in 10:00 of: 20 Dumbbell push presses 30 Lunges holding DBs at side Rest 5 Mins Workout: Complete as many rounds as possible in 10:00 of: 20 Dumbbell Floor presses 30 Single arm alternating DB snatches, 15 per arm
Workout: For Time 50 Burpees 400 Meter run 100 Sit-ups 100 Push-ups 400 Meter run 50 Burpees
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
Body Work: 1) Strict press: 3 x 10 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 rear lateral raises: 3 x 20 Reps, rest as needed 5) Barbell upright row: 3 x [...]
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 extensions: 4 x 20 Reps 5) Dips: 1 x Max reps Core Work: 3 Sets 20 Sit ups 20 V-ups 20 Hollow rockers Workout: For Time [...]
Body Work: 1) Back squat 20-15-10-5, beat last weeks numbers, rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat: 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Hanging med ball hamstring curls: 4 x 20 [...]
Body Work: 1) Cable reverse grip tricep pull down: 3 x 15 Reps Superset with Barbell curls 3 x 15 Reps, rest as needed 2) Barbell skull crushers: 3 x 15 Reps, rest as needed Superset with Cable rope curls: 3 x 15 Reps, rest as needed 4) DB tricep kickbacks: 3 x 20 Reps, [...]
Body Work: 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 8 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 3 [...]
