Strength 1) 4 sets (“supersets” one after another) Seated Dumbbell Overhead Press 10-15 reps 20 Bicycle Crunches (hold “crunch” elbow to opposite knee for 2 secs) 90 sec rest between sets 2) 4 Sets of dumbbell front raise 10-15 reps (slow and controlled) no swinging (do the front raise from the video) 3) 30 sec [...]
Strength 1) Single leg Bulgarian split squat, 3 Sets 10 Reps per leg, move slow and controlled. Tempo should be 2 seconds on the way down, up smooth. Rest as needed before workout Workout: FOR TIME: 2 Rounds 50 Box dips 25 Sit-ups 50 Jump squats 65lbs 25 Sit-ups Post workout core 3 Sets 50 [...]
STRENGTH 1) 50 Behind the neck Strict Press for time Take every set to failure. Use a weight that allows for 10-12 reps at a time 4 Sets 2)10-12 reps Single Arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 Seconds 3)10-12 DB Front raises (light weight, [...]
WORKOUT: FOR TIME 100 Box step overs holding 20lb dumbbells Every rest, 10 Sit ups
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) Build to 20 Rep max sumo deadlift high pull. (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, Bulgarian split squats 15 per leg 55lbs+ Rest 2 mins 20 Barbell [...]
STRENGTH 5 Rounds 1:00 Time Cap 10 Box jumps Max L-sit with time remaining in minute Rest 1 min between rounds 4 Sets 10 Push press 55lbs Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins between sets Rest as needed, then... 4 Sets Dips ( until failure add weight [...]
STRENGTH 5 Rounds 1:00 Time Cap 10 Box jumps Max L-sit with time remaining in minute Rest 1 min between rounds 4 Sets 10 Push press 55lbs Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins between sets Rest as needed, then... 4 Sets Dips ( until failure add weight [...]
STRENGTH 5 Sets 10 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 3 Rounds 30 Back squats light and fast 30 Sit ups WORKOUT: Not for time 100 Seated Russian Twists with weight pause on floor touch. No [...]
Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10 Single arm overhead DB overhead lunges(10 per side) Rest 30 secs 10 Single arm single leg DB deadlifts (10 per side) Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://vimeo.com/193756013
