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 [...]
WORKOUT: For Time 1000 Meter Row 50 Yard Sled Push (heavy but able to push without stopping) 50 Strict presses with DB’s (use a weight that allows for 10 reps at a time) 50 Yard Sled Push 1000 Meter Row
STRENGTH: 4 Sets 10 Box jumps Rest 30 secs Max time L sit flutter kick Rest 2 mins Rest as needed 4 Sets 10 Push presses (as heavy as possible, but unbroken) Rest 30 secs 10 Bent over barbell rows Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if [...]
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 5 Sets 8 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 30-25-20-15-10-5 GHD Sit-ups GHD Back Extensions Stiff-Legged Deadlift, 65lbs Rest 5 mins then... 100 Toes to bar
Strength: 3 Sets 12 Alternating standing Zottman dumbbell curls Rest 30 secs 12 Prone barbell tricep ext. (skull crushers) Rest 30 secs Walk 100 yards with a 25lb plate in a curl position (90 degree angle) Every rest 10 plate burpees. (Complete a burpee with a plate clean and press) Workout: For Time 1 Min [...]
Workout: “The Calorie Burner” 800 Meter run 100 Jump squats 75 Sit-ups 50 Push-ups 55 Sit-ups 100 Jump ropes or double unders 800 Meter run
Strength 3 Sets Handstand holds against wall 10-30 seconds Rest 30 seconds 20 Hollow rockers Rest 30 seconds 1 Min wall sit 3 sets 10 Seated Dumbbell lateral raise (do front raise from video) Rest 30 secs 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 2 mins Workout: [...]
Strength: 3 Sets 20 Back squats 75lbs Rest 60 secs 10 Pull-ups Rest 2 mins Rest as needed 4 Sets 10 Glute Bridge with barbell Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Rest as needed 4 Sets 1 min max jump rope or [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://player.vimeo.com/video/193756013
STRENGTH 1)Single Arm Kneeling landmine press 5 sets of 10 reps ( slow and controlled) 2) 4 sets 20 DB curls light 5 Chin ups (if you can do more than 5 added a weight that won't allow you to.) Rest as needed between sets 3) 3 sets 10 skull crushers Into Max rep close [...]
