 Happy #FlexFriday Warm Up: -10-12 Minute Calorie Row WOD#1: -FOR TIME
-21-15-9
Cool Down: -Down and Up Ladder
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 WEDNESDAY Warm Up: Full Body movements to get your heart rate up
WOD#1: Full Body circuit. Interval Stations. 1 minute of work at each station. Rest when you need to. Count the total number of reps after each round. -3 Rounds/ 1 minute per station
COOL DOWN:CORE. By 2's add reps until the 12 mins is up. -12 Minute Cap./ Total Reps -2-4-6-8-10-12.....etc
 #MondayMotivation = HERE
Warm Up: #MobilityMonday - 10 minute speed ladder work
WOD#1: Strength. Full body Workout for power and strength. Do as many rounds as possible in 20 mins. Total your number of reps at the end. -"Incredible Hulk" -20 Minutes AMRAP (115/75)
WOD#2: Chest movements. -4 Rounds
Cool Down: Abs/Core circuit. "Burn Out"
 THURSDAY- Warm Up: -PVC Stretch - " Balls Deep"
WOD#1: Legs Circuit. -4 Rounds FOR TIME
WOD#2: Full Body Circuit -5 Rounds FOR TIME
COOL DOWN:vCore HIIT. 10-9-8-7-6-5-4-3-2-1
 WEDNESDAY! Get your motivational wear HERE Warm Up: -Stretch with Resistance Band - 4 Rounds
WOD#1: Full Body circuit. -21-15-9 FOR TIME
WOD#2: Arms Superset. -3 Rounds (25/15)
Coooooooooool Down: -50-40-30-20-10
 TUESDAY! Warm Up: -Stretch - 5 Minute AMRAP
WOD#1: Full Body circuit. Start the timer and do 1 rep inside the 1st minute. Add 1 rep every minute. (ex. Minute 2 = 2 reps, Minute 3 = 3 reps) The faster you do the movement inside the minute, the rest of time is rest. Try and get down what you can before the minute catches up with your reps. -Death By Reps (95/65)
WOD#2: Full body circuit. -21-15-9 FOR TIME
COOL DOWN: -"Buy Out"
-THEN-
 HAPPY FLEX FRIDAY!!! Warm Up: "Buy In". Quick movement to get your heart rate up. - stretch -200 Jump Rope WOD#1: Full body workout. Try to go as fast as you can. Break up where you need to. -For Time
COOL Down: Cardio...Nobody likes it, but got to get it done. You will feel awesome after this run. -1 Mile Run ;)  THURSDAY!! Get your Hungry Like Wolves Motivational wear HERE Warm Up: -Stretch -"Buy In"
WOD#1: Full Body Circuit. Try to do each round unbroken and rest at the end of the round. Scale it how you need to. -4 Rounds FOR TIME
Cool Down: CORE. Go as fast as you can to burn as much as you can. -Ladder FOR TIME
*****Down and Up******  Happy Tuesday! Get your HUNGRY LIKE WOLVES motivational wear HERE Warm Up: -Stretch -"Buy In"
WOD#1: 10-9-8-7-6-5-4-3-2-1 reps-FOR TIME
Cool Down: - "Buy Out"-2 Rounds
 Happy #FlexFriday Warm Up: -Resistance Band Stretch -"Buy In"
WOD#1: Full Body HIIT. Start the clock at 16 mins., Partner 1 hangs on bar while Partner 2 complete 5 Power Cleans and 5 Burpees as fast as possible. Partner 1 hangs until partner 2 is complete and whatever time is left inside that minute is your rest. Rotate and start each workout at the top of the minute. -16 EMOM (Every Minute On the Minute) w/ Partner
Cool Down: Body weight Full Body Fat Burner HIIT. -FOR TIME
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Matt Hernandez:
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