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013120

1/31/2020

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

1 Snatch Grip Deadlift
2 Hang Power Snatch
3 Overhead Squats

WOD#2: Endurance

14 Minute AMRAP

7 Squat Snatches (85/55)
7 Bar Facing Burpees
7 Pull Ups

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013020

1/30/2020

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THURSDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

8 Bench Dips
8 Incline Push Ups

WOD#1: Strength.
5 x 5

Bench Press @185/145

WOD#2: Endurance.
FOR TIME
4 ROUNDS

250m Run
8 DB Thrusters (35/25)
8 Push Ups

COOL DOWN:
3 x 20

Abmat Situps

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012920

1/29/2020

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WEDNESDAY

Warm UP:
-PVC Stretch
-Leg Stretch

WOD#1: Strength.

5 x 8 @ 40%

Snatch Grip Deadlift

WOD#2: Endurance.
FOR TIME
21-15-9

Deadlift @ 155/115
Wall Balls @ 20/14

COOL DOWN:

1000k Row

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012820

1/28/2020

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TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-400m Run

WOD#1: Strength.
8 x 5 @ 60%

Strict Overhead Press

WOD#2: Endurance.
22 minute AMRAP

4 Push Press 95/65
5 Box Jumps 30"/20"
100 m Row

COOL DOWN: Core/Mobility, Accessory

-15 BAR MUSCLE UP

-25 Bar Muscle Up Progression

pull ups to ring dips

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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)

100 Air Squats
80 Ground to Overhead (75/45)
60 Alt. DB Snatch (35/25)
40 Toes to Bar
20 Burpees

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012320

1/23/2020

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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

50 Double Unders or Double Taps
40 Wall Balls (20/14)
30 Toes to Bar or Hanging Knee Raise
20 Squat Snatch (75/55)
10 Burpee Box Jump Overs

COOL DOWN:

Foam Rolling/Stretching

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012120

1/21/2020

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STAY HUNGRY!!!!!

TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch

WOD#1: Strength.
Clean Barbell Complex

12 minute EMOM (Every Minute on the Minute)

Odd Minute= *** 1 Power Clean to Hang Squat Clean to Push Jerk***
Even Minute= Rest

***Add weight every set***

WOD#2: Endurance.
FOR TIME

3 Rds.

40 KB Swings (35/25)
40 Abmat Situps
40 DB Hang Power Cleans

Cool DOWN: Core/Mobility/Accessory

Gymnastics-

3x8

Negative Pull Ups (from box or bench)
Jumping Pull Ups (from box or bench)

3x 20s ON/10s REST

Kipping Swing

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011720

1/17/2020

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HAPPY FLEX FRIDAY!!!!!

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

10 Push Ups
10 Air Squats
10 Pull Ups

WOD#1: Strength.
10*8*6*4*2*

Bench Press (Build up to your heaviest set of 2 reps)
*8 Bench Dips in between sets.*

WOD#2: Endurance.
16 min. EMOM (Every Minute On the Minute)

Minute 1: Bent Over Row (95/65)
Minute 2: Burpee to Plate (45/25)
Minute 3: Bike or Row for Calories
Minute 4: Rest

COOL DOWN: Arm Accessory.
3 sets

21's (7 low to 90 degree, 7 90 degree to high, 7 full bicep Curls) w/ Barbell
20 Standing Tricep Extension w/ Plate

20 DB Front Lateral Raise
20 Ring Curls

20 DB Side Lateral Raise
20 Skull Crushers w/ Barbell

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011520

1/15/2020

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WEDNESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-Burgener Warm Up - WATCH

WOD#1: Strength.
5 x 3

Full Snatch (Increase your weight load every set)

WOD#2: Endurance.
20 Minute AMRAP

30 Double Unders/ Double Taps or Single Jump Ropes
6 Hang Power Snatch @ 75/45
6 Overhead Squat @ 75/ 45

COOL DOWN: Core/Mobility
5 Rds

10 Hanging Knee Raise
10 In and Outs
10 Abmat Sit Ups

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011420

1/14/2020

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TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

8 Push Ups
8 Inchworms
8 Jump Squats

WOD#1: Strength.
10 x 7 (Build each set to your heaviest working set of 7)

Sumo Deadlift

WOD#2: Endurance.
18 Minute EMOM (Every Minute On the Minute)

-Even Minute

-Odd Minute

Rest

* Scale HSPU to Pike Push Ups or Elevated Push Ups
**Scale Pull Ups to Ring Rows or Pull Ups with Band Assistance

COOL DOWN:

Stretching/Foam Rolling

6 rds- 20-30 secs of swings

Hollow Rocks and Arch Swings on the bar for shoulder mobility and Pull Up/ Bar Muscle Up/Toes to Bar Swing.

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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.

Matt Hernandez:(CrossFit Level 1-Trainer)

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Matt Hernandez:
(CrossFit Level 1-Trainer)