 GET YOUR HUNGRY LIKE WOLVES OFFICIAL GEAR HERE Warm Up: -Stretch
WOD#1: Conditioning 5-10-15-20-15-10-5 FOR TIME
WOD#2: Strength. 2 parts to this workout. First build to your 1 rep max. Second, do a 10 minute work out of clean and jerks as many reps as possible. Weight should be half of what your 1 rep max was. 1. Establish a 1 Rep Max in 10 minutes
2. METCON- 10 Minute AMRAP ***Weight should be half (50%) of what your 1 Rep Max is from above*** (example: if your 1 rep max was 190, your weight for this workout would be 95#)
COOL DOWN:
0 Comments
 Warm Up: - 10 minute Stretch with Resistance Band 2 Rounds
WOD#1: Strength. 13 Minute AMRAP
WOD#2: Conditioning. 10-8-6-4-2
COOL DOWN:Core. -Buy In-
-Buy Out-
 MONDAY.....Let's sweat. Warm Up: -Stretch -Push Up Challenge (1 minute of Push Ups) -5 min. Row WOD#1: Endurance 21-15-9 FOR TIME
WOD#2: Conditioning "Top Gun" FOR TIME *****4 Burpees to start and at the top of each minute*****
COOL DOWN: Cardio TABATA (20 seconds On/ 10 seconds OFF)
 Happy #FlexFriday Warm Up: -Stretch -Push Up Challenge (1 min. of Push ups) -3 Rounds
WOD#1: Endurance. Do as many reps as possible in 12 minutes. -3-6-9-12-15-18-21....etc (12 minute AMRAP)
THEN -3 Rounds: Arms
COOL DOWN: Cardio. 21-15-9 FOR TIME
 Warm Up: -Stretch -Push Up Challenge (1 minute of Push Ups) 3 Rounds
WOD#1: Chest and Tricep circuit. This workout is a super set bar bell and weight plate circuit concentrating on your chest and triceps. The 1st circuit is strictly barbell. The main focus is to do light weight but more reps. This is how we lean out. Not too light but a mid range weight where it will burn. -2 Rounds (Bar bell circuit)
-2 Rounds (Weight Plate)
WOD#2: Conditioning. Go for time. Rest when need to. FOR TIME
COOL DOWN: Core. Do as many rounds as possible in 6 minutes. 6 Min. AMRAP
 Warm Up: -Stretch - Push Up Challenge (1 min. of Push Ups) -2 Roundsa
WOD#1: Strength. Do 21 of each movement, then 15, then 9. After completing each round(21/15/9), run a quarter mile. 21-15-9 FOR TIME
****Modified exercises*****
WOD#2: Endurance. Every Minute On the Minute for 10 minutes complete the following. Do each movement within the minute as fast as you can so that the rest of the minute is your rest. Guaranteed to make you sweat ;) EMOM x 10 minutes
COOL DOWN: Core 50-40-30-20-10
 Happy Monday! Thanks to Crossfit Hippo in Katy,TX for the workout this morning. If you are in the area, please go check them out. Awesome gym and encouraging people. Warm Up: -PVC Stretch -Wall Squats -Couch Stretch WOD#1: SQUATS!!!!! 30 min. Cap
WOD#2: Conditioning/Strength FOR TIME (15 Minute CAP)
****Man Maker is an all in one move with dumb bells. Start with a push up on the DB and pull/row 1 arm at a time and then squat clean to thruster. See demo of Man Maker HERE  FRIDAY. Stopped in at CROSSFIT HIPPO in Katy,TX. Great gym, big and full of awesome, HUNGRY people. WARM UP: -Stretch - Mobility-
WOD#1: Legs. ***Choose a challenging weight. Not your heaviest, but a weight where it pushes you. Make sure you can at least do 2-3 reps on the overhead squat. FOR TIME
COOL DOWN: Conditioning TABATA 8 Rounds 20 seconds WORK/ 10 seconds REST
 Happy Thursday!!! Warm Up: -10 minute stretch ARMS: 2 Rounds
WOD#1: Conditioning FOR TIME
COOL DOWN: Endurance TABATA- 5 Rounds (20 seconds ON/ 10 seconds OFF)
 Warm Up: -Push Up Challenge (1 minute of Push Ups-max reps) 2 Rounds
WOD#1: Full Body Circuit. METCON or Metabolic Conditioning, is short bouts of higher-intensity training designed to increase metabolic demand and increase energy usage. This specific work out is designed to have less reps for a longer period of time. With little rest, see how long it will take you to knock out 30 rounds of this. Modifications are underneath, "METCON" 30 Rounds/FOR TIME
*****Scaled: 5 Slam Balls/3 Devil Presses/1 Strict Pull Up COOL DOWN: -1 Mile Run |
Matt Hernandez:
|
