 THURSDAY!!!! Warm Up: -Stretch -1 mile Row WOD#1: Conditioning (Full Body). -9 Rounds FOR TIME
WOD#2: Strength (Arms)-Heavy on the dumb bells. -3 Round Superset
COOL Down: ABS/Core. Go as fast as you can to do the 4 movements within the 90 secs. Repeat for 4 total rounds. -Every 90secs for 4 Rounds:
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 GET YOUR HUNGRY LIKE WOLVES APPAREL HERE Warm Up: -Resistance Band stretch and PVC stretch/bar movement -2 Rounds
WOD#1: Power. -15 Minute AMRAP
WOD#2: Endurance -21-15-9 FOR TIME
COOL Down: -TABATA -4 Rounds (20 seconds Work/ 10 seconds Rest)
 TUESDAY! Warm Up: Cardio. "Buy-In"
WOD#1: Full Body circuit. -4 Rounds FOR TIME
Cool Down: Abs/Core. -10 Rounds
 Thanks to Strongbody Crossfit in Cypress,TX for letting me come in for a workout! Warm Up: Mobility/Activation -Tabata-2 Rnds -20 secs. ON/ 10 secs. OFF
WOD#1:Conditioning: -For time: 2 ROUNDS
COOL DOWN: -Foam rolling -Bar Technique Work  Happy #FlexFriday!!!!! Warm Up: -3 Rounds
WOD: 10-9-8-7-6-5-4-3-2-1 FOR TIME
COOL DOWN: -6 Rounds
 THURSDAY!!!!!! Warm Up: For back squat start at a weight you can easily do 1 rep, something a little challenging.Then add a percentage of weight every time until you hit your max or increase by every 10 lbs. If you go over, scale the added weight down -Stretch -Build to a Back Squat 1 Rep Max WOD#1: Full body circuit. Row .6 miles as fast as you can and then continue the workout with 21-15-9 reps of those 3 movements. -FOR TIME
-THEN- 21-15-9 (135/95)
COOL DOWN: Just an easy burnout for legs. Jump rope as fast as you can "Burn Out"
 Warm Up: -TABATA -4 rounds- 20 secs. ON/10 secs. REST
WOD#1: Strength. Initially this is for teams of 2, but can be done by yourself like I did. If you do in 2's, split however you want between the rounds or movements, HOWEVER, the bar facing burpees have to be done together synchronized jumping over the bar. Weight on bar is as follows; Pros(185), Intermediates (135), Scaled (95) . If you attempt this workout by yourself, go as far as you can in the 13 minute window. ***Advice...Control Your Breathing "You'll Need Faith To Finish" -For Time/4 Rounds/13 min. CAP
COOL DOWN: Core. Go as many rounds as possible in 12 minutes. Add 3 reps everytime. -12 minute AMRAP -3-6-9-12-15-18...etc
 Monday Motivation!!!!!! Get your Hungry Like Wolves fitness apparel HERE Warm Up: -Stretch - 1/2 mile Run WOD#1: FOR TIME -Team of 2
COOL DOWN: "Burn Out" -EMOM -5 mins.
 THURSDAY!!!!!! Warm Up: -10 min. Stretch -10 min Yoga Pose -45 secs. ON/15 secs. OFF= 10 mins. total
WOD#1: Full body HIIT. Using your bodyweight, these movements focus on your upper body. When you complete the 21-15-9, move to the lower ab movement circuit 15-10-5 and then finish with a Hanging L-sit hold for 1 minute total. Every time you break the hold, add more time or stop your watch. Do the hold for 1 minute TOTALLLL..... -21-15-9 FOR TIME
-THEN- -15-10-5
-THEN -1 minute TOTAL
COOL DOWN: Obliques and abs. Try to go unbroken. -4 Rounds/20 Reps
-THEN- -1 minute TOTAL
 Warm Up:
WOD#1: Chest. -21-15-9
WOD#2: Full body. -2 Rounds/25 Reps
COOL DOWN: Abs. -3 Rounds/30 reps
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Matt Hernandez:
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