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THE WOLF DEN

061118

6/11/2018

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MONDAY!!!


Warm UP: 
  • 10 min. Jog
  • 100 High Knees
  • 100 Butt Kicks

WOD#1: FULL BODY. To make this more challenging start a stop watch and go at it fast. Once you complete it in descending order, guess what, complete it in ascending order. :) Great workout to use every muscle in your body.
Ladder Workout
  • 50 Alternating Single Arm DB Snatch
  • 40 Hip Raises
  • 30 Front Squat Holding DB
  • 20 Box Jump
  • 10 Burpees
GO BACK UP ;)


WOD#2: FULL BODY. Full body movements all holding a pair of dumb bells.  You are pretty much super setting each exercise after the other. Try this with little weight so that you will be able to go fast.
-4 Rounds FOR TIME
  • 5  Jumping Squats to 5 DB Cleans
  • 10 Pushups to 10 Bicep Curls
  • 15 Russian Deadlift to 15 DB Push Press

COOL DOWN: aka BURNOUT!!!!!!!!!! Time to engage the CORE. Rest when you need to, break it up where you need to. Just get it done.....
  • 100  Flutter Kicks
  • 100  Mountain Climbers
  • 100  Lying Leg Lifts
  • 100   In and Outs

​See you Wednesday :)

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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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