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THE WOLF DEN

011419

1/14/2019

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Happy Monday!!!!!!!
****I am going to do something different today. I'm calling it "MAX OUT MONDAY".  I should have done this at the start of the year, but it's still early.
With that said, today's workout will be about building to our heaviest weight on specific movements, so that we can write it down and track our progress throughout the year. Perhaps come back to another MAX OUT day during the summer to see if we have progressed, but definitely check back at the end of the year and see the difference in our MAX OUT numbers :) 


WARM UP: MAX OUT. Do as many reps in 1 minute as fast as you can. Write it down.
-10-15 minute stretch (with Resistance band or PVC). Mimic each movement below.

  • Push Ups
  • Burpees
  • Pull Ups
  • Air Squat



WOD#1: MAX OUT. Build to maxing out on these specific movements. Write down your heaviest lift.


  • Deadlift
  • Back Squat
  • Push Jerk
  • Clean   / Power Clean acceptable
  • Snatch
  • Bench Press



WOD#2: Full Body Circuit. Do each movement for 21 reps, then 15 reps , and then 9 for time.

21-15-9 (FOR TIME)
  • DB Thrusters
  • Hanging Leg Lifts
  • Kettle bell swing

COOL DOWN: Cardio/Core
8 minute Calorie Row


THEN
"Burn Out"​
  • 200 Mountain Climbers

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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