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THE WOLF DEN

040120

4/1/2020

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WEDNESDAY!


​We're Back!

Here to bring you work outs where you can modify to do at home.


WOD#1:
FOR TIME
5 Rounds 
-20 Air Squats
-20 Sit Ups
-20 Push Ups





WOD#2:
10 Minute AMRAP (As Many Rounds/Reps As Possible)

-20 Jumping Knee Tucks
-15 Burpees
-10 Lying Leg Lifts



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030620

3/6/2020

2 Comments

 
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​
FLEX FRIDAY

Warm UP:
-PVC Stretch
-Leg Stretch

WOD#1: Strength
- Sumo Deadlift High Pull
  • 4 x 5 @ 60%
  • 4 x 3 @ 75%



WOD#2: Endurance
14 min. EMOM
  • 3 Deadlift @ 225/155
  • 6 Bar Facing Burpees



COOL DOWN:
8-10 mins of Foam Rolling Stretching

2 Comments

030520

3/5/2020

1 Comment

 
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Thursday

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength.

-Strict Press
  • 5 x 5 @ 60%

-Power Clean
  • 6 x 3 @70%




WOD#2: Endurance.

-15 min. AMRAP

RX:
  • 8 Bar Muscle Ups
  • 8 Pistols
  • 8 Handstand Push Ups


SCALED:
  • 8 Pull Ups
  • 8 Box Step Ups
  • 8 Elevated Push Ups




COOL DOWN: 

5rounds x 20 secs
  • Plank with 45/25 Plate on back


3 x 12
  • Concentrated Bicep Curls- L&R
  • Hammer Curls- Together

1 Comment

030320

3/3/2020

1 Comment

 
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​
TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch


WOD#1:Strength

Back Squat
4 x 2 @ 90%

**Build up to the 90%**




WOD#2: Endurance

20 min. AMRAP (AS many reps and Rounds as possible)

  • 15 KB Swing @55/35
  • 10 Power Snatch @75/55
  • 5 Toes to Bars 


COOL DOWN: Arm Accessory

5 x 12
  • Ring Bicep Curls
  • Ring Push Ups

1 Comment

030220

3/2/2020

1 Comment

 
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​
MONDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 15 KB Swings
  • 10 KB Deadlifts
  • 5 KB Goblet Squats



WOD#1: Strength/Endurance

Death by Reps

-Barbell Complex
  • 3 Deadlifts
  • 2 Power Cleans
  • 1 Front Squats
****START WITH LIGHT WEIGHT****
****ADD WEIGHT AFTER WE SET UNTIL YOU CAN NOT COMPLETE A FULL SET. 


COOL DOWN:

- 2,000m ROW FOR TIME

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022820

2/28/2020

2 Comments

 
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TIME TO GET STRONGER.

​HAPPY FRIDAY



Warm Up: 
-PVC Stretch
-Leg Stretch


WOD#1: Strength

-Wide Grip Deadlift
  • 21 @ 30%
  • 15 @50%
  • 9 @ 70%



WOD#2: Endurance.
FOR TIME
  • 25 Strict Pull Ups
  • 25 Strict Press #75/45
  • 25 Bar Muscle Ups or Ring Rows to Ring Rips
  • 25 Handstand Push Up
  • 25 Box Jumps


COOL DOWN:
Pistol Squat Progression

-Place resistance band on rig and practice pistols by sitting on band
*****Use box or bench in place of resistance band******



2 Comments

022720

2/27/2020

0 Comments

 
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​THURSDAY!!!!



Warm Up:
-PVC Stretch
- Leg Stretch



WOD#1: Strength.

Clean and Jerk
  • 4x4 @ 70%
  • 3x3 @75%



WOD#2: Endurance
Intervals


3 Rounds FOR TIME

1 min. per station- Accumulate as many reps for movement
  • Toes to Bar
  • Push Press @ 75/55
  • KB Goblet Squat @35/25
  • Rest




COOL DOWN: Arm Accessory

5 x 10
  • Wide Grip Pull Ups
  • Close Grip Pull Ups
  • Wide Grip Push Ups
  • Close Grip Push Ups



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022520

2/25/2020

0 Comments

 
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TUESDAY


Warm UP:
-PVC Stretch
-Leg Stretch
-Hip Mobility Stretch with Resistance Band
-Squats facing Wall




WOD#1: Strength.
-Front Squat
  • 5 x 2 @90%




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

  • 4 Ring Dips/ Bench Dips
  • 3 Pull Ups
  • 2 Thrusters @ 95/65




COOL DOWN: Arm Accessory

4 x 12
  • Close Grip Empty Barbell Curl

4x 12
  • Standing Tricep Extension w/ Empty Barbell

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022420

2/24/2020

2 Comments

 
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​Monday


Warm up:
-PVC Stretch
-Leg Stretch

​


WOD#1: Strength.
 
10-8-6-4-2
  • Deadlift (add weight each round)



WOD#2: Endurance.
9 min. AMRAP
  • 3 Hang Power Snatches (75/55)
  • 3 Overhead Squats (75/55)
  • 30 Single Jump Ropes

****Add 3 reps every round to HPS & OHS...Keep the Jump rope the same****



COOL DOWN:

4 x 15
  • Hanging Knee Raise

2 Comments

022120

2/21/2020

2 Comments

 
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​
HAPPY FLEX FRIDAY!

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength.
5 x 5 @85%

  • Deadlift





WOD#2: Endurance

FOR TIME
  • 30 KB swings
  • 20 Air Squats
  • 10 Burpees
  • 20 Air Squats
  • 30 KB Swings




COOL DOWN:
1 min. HOllow Hold






COOL DOWN: Core/Mobility



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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.

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