 Monday Get your Hungry Like Wolves Fall Apparel NOW Warm Up: -PVC Stretch
-2 Rounds
WOD#1: Strength. Start with an empty bar. Add weight as needed. Don't over work. This is just to continue to warm up your legs for the set of 3. 80% of your max, is going to feel heavy. That's why when doing heavy weight, we do less reps. When you feel you have your 80%, then you start the 8 sets. Click on movement to see Points of Performance to make sure movement is performed correctly for your safety. Record your information.
WOD#2: Endurance. This workout is a Task Priority WOD. With a running clock, you must complete the reps of each movement. Finish each rep scheme of each movement before moving onto the next rep scheme. EX: 15 reps of bupees, air squats, db power snatch, then do 12, then 9, 6, and 3. This WOD will work your full body. Make sure to keep moving, doesn't matter how slow or fast, just keep moving. Click on the movement to see a demo if you are unsure how to perform. FOR TIME 15-12-9-6-3
COOL DOWN: Agility. A metabolic movement to slow down the heart rate.
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 FLEX FRIDAY!!!! Warm Up: -PVC Stretch -Agility WOD#1: Death by Reps *With a running clock,start with 1 rep inside a minute. Every minute add a rep.Keep going until you can no longer complete reps inside a minute.*
COOL DOWN: 3 rounds
 Thursday- Warm Up: -PVC Stretch -2 Rds w/ Light weight
WOD#1: 18 Min. EMOM (Every Minute on the Minute)
COOL DOWN:
 WEDNESDAY Warm UP: -PVC Stretch -5 x 100m Row ***Do 5 Air Squats in between sets*** WOD#1: Chipper 4 Rds FOR TIME
COOL DOWN: 10 minute stretching/foam rolling  Tuesday
Warm Up: -PVC Stretch -2 Rds
WOD#1: Strength. 24 Min. AMRAP (As Many Reps/Rounds As Possible) Barbell Complex.
COOL DOWN:
 Motivation Monday. ***Hungry Like Wolves Fall Release is this Saturday 9/28/19*** Warm Up: -PVC Stretch -Pull Up Progression (2 rds)
WOD#1: Gymnastics FOR TIME RX:
Scaled:
COOL DOWN: Endurance.
 HAPPY SATURDAY!!! Warm Up- -PVC Stretch -Foam Rolling - 1/2 Cindy- 10 mins
WOD: Partner Workout 20 Minute AMRAP (As Many Rounds/Reps As Possible)
Score: Total # of Calories Rowed. _________ ***Partner 1 continuously rows until Partner 2 is finished with work and then switch****  FRIDAY!!!! WARM UP: -PVC Stretch - Squat Therapy
WOD#1: Strength. Back Squat
WOD#2: Endurance. 15 min EMOM
COOL Down: 4 Rounds
 Wednesday Warm Up: -PVC Stretch -2 Rounds
WOD#1: Strength. -Bench Press
WOD#2: Endurance. 15 min. AMRAP ( As Many Reps As Possible) 1-2-3-4-5-6.....etc
***Keep adding reps til the 15 mins is up**** Cool Down: 3 Rounds
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Matt Hernandez:
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