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030620

3/6/2020

2 Comments

FLEX FRIDAY

Warm UP:
-PVC Stretch
-Leg Stretch

WOD#1: Strength
- Sumo Deadlift High Pull

4 x 5 @ 60%
4 x 3 @ 75%

WOD#2: Endurance
14 min. EMOM

3 Deadlift @ 225/155
6 Bar Facing Burpees

COOL DOWN:
8-10 mins of Foam Rolling Stretching

2 Comments

030520

3/5/2020

1 Comment

Thursday

Warm Up:
-PVC Stretch
-Leg Stretch

WOD#1: Strength.

-Strict Press

5 x 5 @ 60%

-Power Clean

6 x 3 @70%

WOD#2: Endurance.

-15 min. AMRAP

RX:

8 Bar Muscle Ups
8 Pistols
8 Handstand Push Ups

SCALED:

8 Pull Ups
8 Box Step Ups
8 Elevated Push Ups

COOL DOWN:

5rounds x 20 secs

Plank with 45/25 Plate on back

3 x 12

Concentrated Bicep Curls- L&R
Hammer Curls- Together

1 Comment

030320

3/3/2020

1 Comment

TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch

WOD#1:Strength

Back Squat
4 x 2 @ 90%

**Build up to the 90%**

WOD#2: Endurance

20 min. AMRAP (AS many reps and Rounds as possible)

15 KB Swing @55/35
10 Power Snatch @75/55
5 Toes to Bars

COOL DOWN: Arm Accessory

5 x 12

Ring Bicep Curls
Ring Push Ups

1 Comment

030220

3/2/2020

1 Comment

MONDAY

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

15 KB Swings
10 KB Deadlifts
5 KB Goblet Squats

WOD#1: Strength/Endurance

Death by Reps

-Barbell Complex

3 Deadlifts
2 Power Cleans
1 Front Squats

****START WITH LIGHT WEIGHT****
****ADD WEIGHT AFTER WE SET UNTIL YOU CAN NOT COMPLETE A FULL SET.

COOL DOWN:

- 2,000m ROW FOR TIME

1 Comment

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.

030620

030520

030320

030220

Matt Hernandez:(CrossFit Level 1-Trainer)

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Matt Hernandez:
(CrossFit Level 1-Trainer)