Strength: 10 Rounds 10 Alt. Lunges with barbell front racked 10 Single leg Box jumps 5 per side 1 min rest Rest as needed before workout Workout: For Time 3-5rounds 20 Deadlifts 95lbs 40 Sit-ups 40ft sled push. If you don’t have a sled sub 200 m sprint
STRENGTH 1) Single arm KB upside down strict press 5 Sets of 5 Reps ( slow and controlled) 2) 4 Sets 20 DB curls light 6-8 Chin ups (reverse your pull up grip) Rest as needed between sets 3) 3 Sets 10 Skull crushers Into Max rep close grip pushups Workout: For Time 21 Push-ups 21 [...]
Workout: “Calorie Burner” For time: 30 Thrusters 65lbs 20 Box jumps 10 Burpees Rest 1 Min 30 Box jumps 20 Burpees 10 Thrusters Rest 1 Min 30 Burpees 20 Thrusters 10 Box jumps
STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar (reverse your pull-up grip) Rest 30 seconds 6 Kettlebell Half Kneel Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat Every 3 minutes, for 18 [...]
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! 45 Mins of one of the following: Rowing Biking Running Swimming
STRENGTH 1) Tricep extensions: 3 Sets of 15 reps 20 Sit ups between every set 3 Sets 2) 30 Banded tricep pull downs into Single arm overhead carry 100 ft each arm (do not hold kb/db in lower hand in video) 30 Sec rest between arms 2 Min rest between sets 4 sets 3) 10 Bent [...]
Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 3 Sets Superset 1) 10 DB single arm DB high pulls, 10 per arm Rest 1 min 2) 10 single arm DB bench press (2 sec lock [...]
Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 3 Sets Superset 1) 10 DB single arm DB high pulls, 10 per arm Rest 1 min 2) 10 single arm DB bench press (2 sec lock [...]
Workout: FOR max reps “The Calorie Burner” No rest between stations 5 Mins Max cal row or bike Into 5 Min max burpees Into 5 Min max Turkish get ups Into 5 Min as many rounds as possible 7 Kettlebell swings 7 Box jumps
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! 45 Mins of one of the following: Rowing Biking Running Swimming
