Blog Archives

083119

8/31/2019

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Warm Up:
-PVC stretvh
-2 Rds:

15 Burpees
15 Air Squats

WOD#1:
40 Min. EMOM:

5 Pull Ups
5 Push Ups
5 Air Squats

COOL DOWN:
50 Glute Bridges on bench with weight plate

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083019

8/30/2019

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Warm Up:
-PVC Stretch

WOD#1:
30 min. AMRAP

3 Deadlifts (135/95)
2 Power Cleans (135/95)
1 Push Jerk (135/95)
200 m Run

COOL DOWN:
5 ROunds:

20 Hanging Knee Raise
20 Supermans

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082919

8/29/2019

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081419

8/14/2019

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#WorkoutWednesday

Warm Up:
-PVC Stretch

-Agility

Alternating Side Lunges
High Knees
Butt Kicks
Front Lunges with a Twist

-2 Rounds

12 DB RDL
12 Goblet Squats
12 Pull Ups

WOD#1: Strength
18 Min AMRAP ( As Many Reps As Possible)

3-6-9-12-15-18.....

DeadLift (185/155/135)
Burpees Over Bar

WOD#2: Endurance

FOR TIME:

5 ROunds

100m Row
10 Push Ups
10 Air Squats

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081219

8/12/2019

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MONDAY

Warm Up:
-PVC Stretch
-Resistance band Shoulder Mobility

-2 Rounds

12 Alternating Side Lunge
12 DB Shoulder Press
12 Goblet Squat

WOD#1:Strength
-Push Press 5x5
-Push Jerk 5X5

****Increase weight each set****

WOD#2: Endurance
FOR TIME:

4 Rounds

400m Run
15 Burpees
30 Push Ups

COOL DOWN:
-Accumulate 6 mins Hanging from a Pull Up Bar

****Every time you break up, do:

20 Abmat Situps
20 Lying Leg Lifts

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080919

8/9/2019

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Happy FLEX Friday!

Warm up:
-PVC Stretch
-2 Rounds

8 Jump Squats
8 Alt. Lunges
8 Push Ups

WOD#1: Strength
Back Squat
6 x 5

***Add weight each set***

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

5 Deadlift (185/135)
5 Air Squat

COOL DOWN:
3 Rounds

20 Glute Bridges
20 In and Outs

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080819

8/8/2019

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Thursday!!!

Warm Up:
-PVC Stretch
-2 Rounds

10 DB Chest Flys
10 DB Shoulder Press

WOD#1:Strength.
5 x 5

Bench Press

***Increase weight every set***

WOD#2:
FOR TIME
25*20*15*10*5

Devil Presses 35/25
DB Squat 35/25
*200m Run IN between rounds

COOL DOWN:
-8 Minute Row

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Happy August!!!

Thursday-

Warm Up:
-PVC Stretch
-Foam Rolling

WOD#1:
"Chipper Dipper"

FOR TIME

-50 Calorie Row
-50 Deadlift (135/95)
-50 Hanging Knee to Elbow
-50 Push Up
-50 Shoulder Press
-50 Burpees

COOL DOWN: Accessory/Core
Tabata 8 x (20 secs ON/ 10secs Rest)

-Plank Hold
-Hollow Hold

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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.

​Happy August!!!Thursday-Warm Up:-PVC Stretch-Foam RollingWOD#1:"Chipper Dipper"FOR TIME-50 Calorie Row-50 Deadlift (135/95)-50 Hanging Knee to Elbow-50 Push Up-50 Shoulder Press​-50 BurpeesCOOL DOWN: Accessory/CoreTabata 8 x (20 secs ON/ 10secs Rest)-Plank Hold-Hollow Hold

Matt Hernandez:(CrossFit Level 1-Trainer)

Archives

Happy August!!!

Thursday-

Warm Up:
-PVC Stretch
-Foam Rolling

WOD#1:
"Chipper Dipper"

FOR TIME

-50 Calorie Row
-50 Deadlift (135/95)
-50 Hanging Knee to Elbow
-50 Push Up
-50 Shoulder Press
-50 Burpees

COOL DOWN: Accessory/Core
Tabata 8 x (20 secs ON/ 10secs Rest)

-Plank Hold
-Hollow Hold

Matt Hernandez:
(CrossFit Level 1-Trainer)