 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******
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 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  Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. -3 x 8 @65%
-4 x 4 @ 80%
WOD#2: Endurance. SLAY For Time
TIME CAP: 10 mins. Cool Down: Core/Mobility 5 x 20secs 20 secs rest
 TUESDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. -Squat Snatch
WOD#2: Endurance. 20 min. AMRAP
COOL DOWN: Arms. 3 x 20
 FRIDAY!!! Warm UP: -PVC Stretch -Leg Stretch WOD#1: Strength. 8 x 3 @225/155 or 75%
WOD#2:Endurance. VALENTINE'S DAY WOD w/ a Partner FOR TIME "Buy In"
then
****SPLIT UP BETWEEN EACH PERSON*****  THURSDAY! Warm UP: -PVC Stretch -Leg Stretch -Burgener Warm Up WOD#1: Strength -5 x 6 @ 65% -4 x 3 @ 70% WOD#2:Endurance FOR TIME- LADDER
COOL DOWN: Arm Accessory -3 x 12 @ 35/20
 WEDNESDAY Warm Up: -PVC Stretch -Leg Stretch -Squat Therapy
WOD#1: Strength. 5 x 3 @225/185 OR 70% of 1 RM
WOD#2: Endurance FOR TIME 8 Rounds
COOL DOWN: Core Accessory -3x20
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Matt Hernandez:
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