Strength: 10 Rounds 10 Alt. Lunges with DB’s at side 10 Box jumps 1 Min rest Rest as needed before workout Workout: For Time 3 Rounds 50 Mountain climbers 10 Front squats (light and fast) 65lbs 30 Sec L hang from pull up bar
STRENGTH: 1) Single Arm Kneeling DB strict press, 5 Sets of 10 reps ( slow and controlled) 2) 4 Sets 20 DB curls light 10 Jumping chin ups (jump should assist chin up) Rest as needed between sets 3) 3 Sets 10 Skull crushers Into Max rep close grip push-ups Workout For time 21 Bench dips 21 V-ups [...]
STRENGTH: 1) Single Arm Kneeling DB strict press, 5 Sets of 10 reps ( slow and controlled) 2) 4 Sets 20 DB curls light 10 Jumping chin ups (jump should assist chin up) Rest as needed between sets 3) 3 Sets 10 Skull crushers Into Max rep close grip push-ups Workout For time 21 Bench dips 21 V-ups [...]
“Calorie Burner” 3 Rounds (27 mins) 2 Mins of biking for calories 2 Mins of sit-ups 2 Mins of kettlebell swings 2 Mins of jump rope 1 Mins of rest
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
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 Rest 30 seconds 6 Kettlebell 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 minutes [...]
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 Super set 1) 10 DB single arm db high pulls 10 per arm Rest 1 min 2) 10 Single arm DB presses (2 sec lock out [...]
Strength 1) Back Squat: 4 Sets of 12 Reps as heavy as possible 2-3 min rest between sets. Rest as needed before step ups 2) Barbell back racked Step Ups. 10 Reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 Sets [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Workout: FOR TIME “THE CALORIE BURNER” 100 Double unders 80 Kettlebell swings 60 Sit-ups 40 Toes to bar 20 DB thrusters 20lbs 40 Toes to bar 60 Sit-ups 80 Kettlebell swings 100 Double-unders
Strength 3 Sets of" 1) 10 Single leg deadlifts (light and good form) 5 per leg 2) 30 Bird dogs Rest 90 secs between sets 3 Sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 30 sec side plank 30 on each side Rest 90 secs 3 Sets of 1) 8-10 Strict pull-ups [...]
