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THE WOLF DEN

080718

8/7/2018

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Warm Up: Cardio. Dart game. Threw 3 darts, whatever throws it lands on, is how many reps to do. If you don't have a dart board, you can use dice, deck of cards..etc
- 10 min. Resistance Band Stretch
- DARTS
  • Dart 1 =  Box Jumps
  • Dart 2= Circle Runs ( Pick an area to run to)
  • Dart 3= Burpees

WOD#1:Strength.  Movements focusing on full body. Do these workouts with whatever equipment you have available, Bar Bell or Dumb bell OR Switch it up with both. EXAMPLE; on the EMOM, I used bar bell (75/65). On the AMRAP, I used dumb bell (30/20).
*** On EMOM, this workout is about speed. The faster you complete the chest presses and hang cleans in 1 minute, the rest of the minute is rest. (ex. if you finish both movements in 35 seconds, you have 25 seconds of rest).- 200 TOTAL REPS
***On AMRAP, start the clock and just let it run. Do as many rounds as possible (ex. I completed 11 rounds of push press and bent over row in 10 mins)


-10 Minute  EMOM (Every Minute On the Minute)
  • 10 Chest Press
  • 10 Hang Cleans

***1 minute Rest***

-10 Minute AMRAP (As Many Rounds As Possible)
  • 10 Push Press
  • 10 Bent Over Row


COOL DOWN:
- 2 Rounds
  • 50 Heel Touches
  • 50 Russian Twists

-THEN-
  • Lying Leg Lifts to failure
    • Start the stopwatch and try to aim for a set time.



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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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