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
Workout: FOR TIME “THE CALORIE BURNER” 21 mins, Every min on the min. Complete the task. Rest with extra time on the clock Min 1= 10 Burpees Min 2= 50 Double unders or 100 singles Min 3 =25 Sit ups Repeat for 7 rounds
Strength: 3 Sets of 1) 10 Single leg dumbbell deadlifts (light and good form) 10 per leg 2) 20 Glute bridges (use barbell if you can handle weight) Rest 90 secs between sets 3 Sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 30 Second plank (add weight if possible) Rest 90 secs [...]
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, [...]
Strength: 1) Single leg Bulgarian split squat 3 sets of 8 reps per leg. Move slow and controlled Rest as needed before workout Workout: FOR TIME: 3 Rounds for time 10 Back squats 20 Box jumps Post workout core 3 Sets 10 Single leg kneeling windmill ball slams Kneeling on your left knee. Ball starts [...]
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, [...]
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
WORKOUT: FOR TIME 100 Box step overs holding 20lb dumbbells Every res,t 10 Sit ups
STRENGTH 1) Build to 20 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 55lbs+ Rest 2 mins 20 Barbell back [...]
WORKOUT: For Time 100 Kettlebell swings 35 Every Rest 1200 meter run
