![]() FRIDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. Use same bar for all, supposed to go one right into the other. Find a challenging weight. 5 Rounds
WOD#2: Endurance 14 Minute AMRAP
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![]() Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. FRONT SQUAT 5 X 5 WOD#2: Endurance. W/ A PARTNER******* Split the reps how ever you want. W/Out A Partner****** Split the reps in half(50,40,30,20,10) FOR TIME- LADDER (Down and Up)
![]() THURSDAY Warm UP: -PVC Stretch -Leg Stretch WOD#1: Strength. DEADLIFT -5 x 3 @80% of 1 Rep Max -3 x 2 @85% of 1 Rep Max WOD#2: Endurance. FOR TIME
COOL DOWN:
![]() STAY HUNGRY!!!!! TUESDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. Clean Barbell Complex 12 minute EMOM (Every Minute on the Minute)
***Add weight every set*** WOD#2: Endurance. FOR TIME 3 Rds.
Cool DOWN: Core/Mobility/Accessory Gymnastics- 3x8
![]() HAPPY FLEX FRIDAY!!!!! Warm Up: -PVC Stretch -Leg Stretch -2 Rds
WOD#1: Strength. 10*8*6*4*2*
WOD#2: Endurance. 16 min. EMOM (Every Minute On the Minute)
COOL DOWN: Arm Accessory. 3 sets
![]() WEDNESDAY Warm Up: -PVC Stretch -Leg Stretch -Burgener Warm Up - WATCH WOD#1: Strength. 5 x 3 WOD#2: Endurance. 20 Minute AMRAP
COOL DOWN: Core/Mobility 5 Rds
![]() TUESDAY Warm Up: -PVC Stretch -Leg Stretch -2 Rds
WOD#1: Strength. 10 x 7 (Build each set to your heaviest working set of 7) WOD#2: Endurance. 18 Minute EMOM (Every Minute On the Minute) -Even Minute
* Scale HSPU to Pike Push Ups or Elevated Push Ups **Scale Pull Ups to Ring Rows or Pull Ups with Band Assistance COOL DOWN:
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Matt Hernandez:
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