 HAPPY TUESDAY Warm Up: -Row 1 mile WOD#1: Strength. -5 Rounds/ FOR TIME
WOD#2: Endurance. -Complete 50 reps of each before moving onto next movement -FOR TIME
Cool Down: "Burn Out"
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 HAPPY MONDAY! Get your HUNGRY LIKE WOLVES motivational wear HERE Get your HUNGRY LIKE WOLVES motivation HERE Warm Up: -Stretching - 3 Rounds
WOD#1: (18.0 Crossfit Open Workout) -21-15-9 FOR TIME
Cool Down: ARMS -20-15-10 Reps/15 Second rest in between sets
-20-15-10 Reps/15 Second rest in between sets
 Happy #FlexFriday!!!!! ****GET YOUR HUNGRY LIKE WOLVES MOTIVATIONAL WEAR HERE Warm Up:
WOD#1: 10-9-8-7-6-5-4-3-2-1
Cool Down: CORE/Fat Burner HIIT. -4 Rounds (45 seconds WORK/ 15 seconds REST)
-REST 1 MINUTE THEN START AGAIN-  Warm Up: -Stretch - 8 Mins. of Punching Bag WOD#1: ENDURANCE. EMOM = Every Minute on the Minute. Complete the 2 movements as fast as you can in a minute. Whatever time you have left in the minute, rest/rotate. (Example: if you finish the 5 power cleans and 5 burpees in 25 seconds, you have that 35 seconds of rest before the next minute.) Start the workout at every minute. **Partner workout -12 Min. EMOM
-While other partner does;
Then ROTATE.... WOD#2: STRENGTH -4 Rounds
COOL DOWN: "Burn OUT"
 #MondayMotivation Warm Up: #MobilityMonday -On a football field
Sprint every 10 yds and do these movements at 10,20,30,40, 50. Start at goal line.
***For Fun***
WOD#1: Lower Body. For Time. -21-15-9 COOL DOWN: ABS/CORE -For Time(Ladder workout.....Down and Up)
 Happy #FlexFriday Warm Up: -PVC Stretch - Resistance Band stretch - 3 Rounds of failure
WOD#1: Full Body. -Ladder (Down and Up) FOR TIME
Cool Down: "Burn Out"
 Warm Up: Light DB Warmup concentrating on focused muscle groups in WOD#2.
WOD#1: FULL body circuit. After HAPPY 31ST BIRTHDAY ERIC!!! -DIRTY 30+1 (FOR TIME)
WOD#2: CHEST/TRI's. Complete 3 rounds of each superset before moving on to next superset. Choose a weight you will be able lift for 20 reps. This is not about speed, but technique. So take it nice and slow. Concentrate on breathing. -3 Rounds per Superset/20 reps each
COOL DOWN: CORE -4 Rounds
 Get your motivational wear HERE..... Warm Up: Mobility Work. Get to a field, preferably a football field. Helps with the marked yards.
WOD#1: Full Body Bar movements -BARBELL HELL= 3-5 Rounds
Cool Down: CORE/Lower Abdominals -8 Min. Total -40 secs ON/ 20 secs OFF
-9 Min. Total -40 secs ON/ 20 secs OFF
 MONDAY MOTIVATION ^^^^^^^^^^ Warm Up: Get that heart rate up -2 Rounds
WOD#1: All movements concentrate on endurance, power and strength. - 3 Rounds
Cool Down: This focuses exercise focuses on the pull up. Do 10 concentrated pull ups every minute. If you finish between the minute, use that time to rest and then start at the beginning of each min., - 10 Strict Pull Ups on the minute for 10 minutes.  WARM UP: Just a little something to get the heart rate up ;) -4 ROUNDS
WOD#1: FULL BODY. This was brutal.....BUT fun. All in all, you will do 150 Power Cleans, so feel accomplished after this workout because it was a struggle, but just keep lifting. Find a weight lift-able, but little challenging. Again, you will have to Power Clean 150 reps. It's RX'd at 75lb/55lb (Men/Women). Scale down as needed. Even if you need to use dumb bells, go for it. Also, 20lb/10lb for slam balls.
COOL DOWN: 1 person rows and the other crunches. Once the rower hits 13 calories burned, switch. Keep rotating til the clock is up. Total up number of calories burned and total number of crunches. - Split with a partner - 13 Minute AMRAP
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Matt Hernandez:
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