 Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. -3 x 8 @65%
-4 x 4 @ 80%
WOD#2: Endurance. SLAY For Time
TIME CAP: 10 mins. Cool Down: Core/Mobility 5 x 20secs 20 secs rest
0 Comments
 TUESDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. -Squat Snatch
WOD#2: Endurance. 20 min. AMRAP
COOL DOWN: Arms. 3 x 20
 FRIDAY!!! Warm UP: -PVC Stretch -Leg Stretch WOD#1: Strength. 8 x 3 @225/155 or 75%
WOD#2:Endurance. VALENTINE'S DAY WOD w/ a Partner FOR TIME "Buy In"
then
****SPLIT UP BETWEEN EACH PERSON*****  THURSDAY! Warm UP: -PVC Stretch -Leg Stretch -Burgener Warm Up WOD#1: Strength -5 x 6 @ 65% -4 x 3 @ 70% WOD#2:Endurance FOR TIME- LADDER
COOL DOWN: Arm Accessory -3 x 12 @ 35/20
 WEDNESDAY Warm Up: -PVC Stretch -Leg Stretch -Squat Therapy
WOD#1: Strength. 5 x 3 @225/185 OR 70% of 1 RM
WOD#2: Endurance FOR TIME 8 Rounds
COOL DOWN: Core Accessory -3x20
 TUESDAY Warm Up: -PVC Stretch -Leg Stretch - 2 rds w/ Empty Bar
WOD#1: Strength. -6 x 4 @ 155/125 or 70% of 1RM
WOD#2: Endurance 18 EMOM (Every Minute On the Minute)
COOL DOWN: Arm Accessory. 4 x 15
 MONDAY
Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength. 4 x 7 @155/125 OR 40% of your 1 RM
WOD#2: Endurance 12 Minute AMRAP (As Many Rounds As Possible)
COOL DOWN: Accessory.
 FRIDAY WARM UP: -PVC Stretch -Leg Stretch -2 Rds:
WOD#1: Strength/Endurance FOR TIME 10 x 10
COOL DOWN: Core 4 x 8
4 X 30secs
 WEDNESDAY Warm Up: -PVC Stretch -Leg Stretch - 15 min. Jog WOD#1: Strength/Endurance. -5 ROUNDS FOR TIME
REST 5 Minutes -5 ROUNDS FOR TIME
REST 5 minutes -5 ROUNDS FOR TIME
 TUESDAY Warm Up: -PVC Stretch -Leg Stretch WOD#1: Strength 10-8-6-4-2-4-6-8-10
WOD#2: Endurance For Time
COOL DOWN: Core/Mobility 4x15
|
Matt Hernandez:
|
