WEDNESDAY!
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 FLEX FRIDAY Warm UP: -PVC Stretch -Leg Stretch WOD#1: Strength - Sumo Deadlift High Pull
WOD#2: Endurance 14 min. EMOM
COOL DOWN: 8-10 mins of Foam Rolling Stretching  Thursday Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. -Strict Press
-Power Clean
WOD#2: Endurance. -15 min. AMRAP RX:
SCALED:
COOL DOWN: 5rounds x 20 secs
3 x 12
 TUESDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1:Strength Back Squat 4 x 2 @ 90% **Build up to the 90%** WOD#2: Endurance 20 min. AMRAP (AS many reps and Rounds as possible)
COOL DOWN: Arm Accessory 5 x 12
 MONDAY Warm Up: -PVC Stretch -Leg Stretch -2 Rds
WOD#1: Strength/Endurance Death by Reps -Barbell Complex
****ADD WEIGHT AFTER WE SET UNTIL YOU CAN NOT COMPLETE A FULL SET. COOL DOWN: - 2,000m ROW FOR TIME  TIME TO GET STRONGER. HAPPY FRIDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength -Wide Grip Deadlift
WOD#2: Endurance. FOR TIME
COOL DOWN: Pistol Squat Progression -Place resistance band on rig and practice pistols by sitting on band *****Use box or bench in place of resistance band******  THURSDAY!!!! Warm Up: -PVC Stretch - Leg Stretch WOD#1: Strength. Clean and Jerk
WOD#2: Endurance Intervals 3 Rounds FOR TIME 1 min. per station- Accumulate as many reps for movement
COOL DOWN: Arm Accessory 5 x 10
 TUESDAY Warm UP: -PVC Stretch -Leg Stretch -Hip Mobility Stretch with Resistance Band -Squats facing Wall WOD#1: Strength. -Front Squat
WOD#2: Endurance. 18 min EMOM (Every Minute On the Minute)
COOL DOWN: Arm Accessory 4 x 12
4x 12
 Monday Warm up: -PVC Stretch -Leg Stretch WOD#1: Strength. 10-8-6-4-2
WOD#2: Endurance. 9 min. AMRAP
****Add 3 reps every round to HPS & OHS...Keep the Jump rope the same**** COOL DOWN: 4 x 15
 HAPPY FLEX FRIDAY! Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. 5 x 5 @85%
WOD#2: Endurance FOR TIME
COOL DOWN: 1 min. HOllow Hold COOL DOWN: Core/Mobility |
Matt Hernandez:
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