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THE WOLF DEN

013119

1/31/2019

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GET YOUR HUNGRY LIKE WOLVES OFFICIAL GEAR HERE 

Warm Up:
-Stretch

  • Run 400m (1/4mile)
  • Row 400m(1/4mile)
  • 100 Jump Rope


WOD#1: Conditioning

5-10-15-20-15-10-5    FOR TIME
  • Wall Balls (20/10)
  • Overhead Squat (75/45)



WOD#2: Strength. 2 parts to this workout. First build to your 1 rep max. Second, do a 10 minute work out of clean and jerks as many reps as possible. Weight should be half of what your 1 rep max was.   

1. Establish a 1 Rep Max in 10 minutes
  • Clean and Jerk

2. METCON- 10 Minute AMRAP
***Weight should be half (50%) of what your 1 Rep Max is from above***
(example: if your 1 rep max was 190, your weight for this workout would be 95#)

  • Clean and Jerk



COOL DOWN:
  • 6 minute Rope Slams

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012918

1/29/2019

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Warm Up:
- 10 minute Stretch with Resistance Band

2 Rounds
  • 14 DB Back Rows
  • 14 DB Shoulder Press
  • 14 DB Jump Squats


WOD#1: Strength.
13 Minute AMRAP
  • 7 Pendlay Rows (75/55)
  • 5 Power Snatch (75/55)
  • 3 Push Press (75/55)
  • 1 Handstand Push Up



WOD#2: Conditioning.

10-8-6-4-2
  • Pull Ups
2-4-6-8-10
  • Toes to Bar


COOL DOWN:Core.

-Buy In-
  • 100 Mountain Climbers
2 Rounds
  • 20 Lying Leg Lifts w/ Med Ball
  • 40 Russian Twists w/ Med Ball
  • 20 Crunches w/ Med Ball

-Buy Out-
  • 100 Mountain Climbers

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012819

1/28/2019

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MONDAY.....Let's sweat.

Warm Up:
-Stretch
-Push Up Challenge (1 minute of Push Ups)
-5 min. Row


WOD#1: Endurance
21-15-9     FOR TIME
  • Deadlift (155/115)
  • V-Sit Up
  • Goblet Squat (35/25)



WOD#2: Conditioning
"Top Gun"
FOR TIME

*****4 Burpees to start and at the top of each minute*****
  • 20 Thrusters (95/75)
  • 20 Sumo Deadlift High Pull (95/75)
  • 20 Push Jerks (95/75)
  • 20 Overhead Squat (95/75)
  • Front Squat (95/75)


COOL DOWN: Cardio
TABATA
(20 seconds On/ 10 seconds OFF)
  • Jump Rope
  • Rope Slams


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012519

1/25/2019

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Happy #FlexFriday

Warm Up:
-Stretch
-Push Up Challenge (1 min. of Push ups)

-3 Rounds
  • 10 Ring Rows
  • 20 Standing Split Lunges



WOD#1: Endurance. Do as many reps as possible in 12 minutes.
-3-6-9-12-15-18-21....etc (12 minute AMRAP)
  • Power Cleans (105/75)
  • Pull Ups

THEN

-3 Rounds: Arms
  • 21 MF'ers
    • 7 Lower Half Curl
    • 7 Upper Half Curl
    • 7 Full Curls



COOL DOWN: Cardio.
21-15-9     FOR TIME
  • Calorie Row
  • Burpees

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012419

1/24/2019

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Warm Up:
-Stretch
-Push Up Challenge (1 minute of Push Ups)

3 Rounds
  • 8 DB Chest Fly
  • 8 Ring Dips


WOD#1: Chest and Tricep circuit. This workout is a super set bar bell and weight plate circuit concentrating on your chest and triceps. The 1st circuit is strictly barbell. The main focus is to do light weight but more reps. This is how we lean out. Not too light but a mid range weight where it will burn.

-2 Rounds (Bar bell circuit)
  • 20 Reverse Grip Bench Press
  • 40 Skull Crushers
  • 20 Close Grip Bench Press


-2 Rounds (Weight Plate)
  • 20 Front Lateral Raise
  • 40 Standing Tricep Extension
  • 20 Front Lateral Raise


WOD#2: Conditioning. Go for time. Rest when need to.
FOR TIME
  • 100 Jump Rope
  • 80 Alternating Rope Slams
  • 60 KB Swings
  • 40 Tire Flips or Slam Balls
  • 20 Burpees
  • 40 Tire Flips or Slam Balls
  • 60 KB Swings
  • 80 Alternating Rope Slams
  • 100 Jump Rope

COOL DOWN: Core. Do as many rounds as possible in 6 minutes.
6 Min. AMRAP
  • 8 Toes to Bar
  • 8 V- Sit Ups

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012319

1/23/2019

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Warm Up:

-Stretch
- Push Up Challenge (1 min. of Push Ups)

-2 Roundsa
  • 12 Goblet Squats
  • 12 Shoulder Press 


WOD#1: Strength. Do 21 of each movement, then 15, then 9. After completing each round(21/15/9), run a quarter mile.
21-15-9  FOR TIME
  • Power Snatch (95/65)
  • Push Jerk (95/65)
  • RUN 400m (1/4 miles) AFTER EACH ROUND


****Modified exercises*****
  • Alternating Dumb Bell Snatch
  • DB Push Press
  • ROW 400m (1/4 miles) AFTER EACH ROUND



WOD#2: Endurance. Every Minute On the Minute for 10 minutes complete the following. Do each movement within the minute as fast as you can so that the rest of the minute is your rest. Guaranteed to make you sweat ;)
​

EMOM x 10 minutes
  • 6 Devil Presses (30/15)
  • 4 DB Squat (30/15)
  • 2 Burpees


COOL DOWN: Core
50-40-30-20-10
  • Ab Mat Situps
  • Mountain Climbers

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012119

1/21/2019

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Happy Monday!

Thanks to Crossfit Hippo in Katy,TX for the workout this morning.
If you are in the area, please go check them out. Awesome gym and encouraging people.



Warm Up:
-PVC Stretch
-Wall Squats
-Couch Stretch


WOD#1: SQUATS!!!!! 
30 min. Cap
  • Back Squat
    • 1 x 10 reps @ 60% of max
    • 1 x 8 reps  @ 70% of max
    • 1 x 6 reps  @ 75% of max
    • 1 x 4 reps @ 80% of max
  • Front Squat
    • 1 x 5 @ 60%
    • 3 x 5 @ 70%

WOD#2: Conditioning/Strength
FOR TIME (15 Minute CAP)
  • 30 Man Makers
    • RX: 55/35
    • Scaled:45 / 25
    • Scaled+: 35/15


​****Man Maker is an all in one move with dumb bells. Start with a push up on the DB and pull/row 1 arm at a time and then squat clean to thruster. See demo of Man Maker HERE
​





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011819

1/18/2019

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FRIDAY.

Stopped in at CROSSFIT HIPPO in Katy,TX. Great gym, big and full of awesome, HUNGRY people.

WARM UP:

-Stretch
- Mobility- 
  • Butt Kicks
  • High Knees
  • Lunges
  • Bear Crawls
  • Inch Worms


WOD#1: Legs. 

***Choose a challenging weight. Not your heaviest, but a weight where it pushes you. Make sure you can at least do 2-3 reps on the overhead squat.


FOR TIME
  • 21 Back Squat
  • 15 Front Squat
  • 9 Overhead Squat



COOL DOWN: Conditioning
TABATA
8 Rounds
20 seconds WORK/ 10 seconds REST
  • Bike for calories burned


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011719

1/17/2019

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Happy Thursday!!!


Warm Up:
-10 minute stretch

ARMS:
2 Rounds
  • 25 DB Hammer Curls
  • 25 DB Tricep Extensions


WOD#1: Conditioning
FOR TIME
  • 30 Rope Slams
  • 25 KB Swings
  • 20 Ring Rows
  • 15 Burpees
  • 10 Calorie Row
  • 10 Calorie Row
  • 15 Burpees
  • 20 Ring Rows
  • 25 Kb Swings
  • 30 Rope Slams




COOL DOWN: Endurance

TABATA- 5 Rounds (20 seconds ON/ 10 seconds OFF)
  • Punching Bag
  • Crunches with Med Ball
  • Punching Bag
  • Lying Leg Lifts with Med Ball

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011519

1/15/2019

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Warm Up:
-Push Up Challenge (1 minute of Push Ups-max reps)

2 Rounds
  • 10 KB Goblet Squat
  • 10 DB Push Press

WOD#1: Full Body Circuit. METCON or Metabolic Conditioning, is short bouts of higher-intensity training designed to increase metabolic demand and increase energy usage. This specific work out is designed to have less reps for a longer period of time. With little rest, see how long it will take you to knock out 30 rounds of this. Modifications are underneath,

"METCON"
30 Rounds/FOR TIME
  • 5 Wall Balls (20/10)
  • 3 Handstand Push Ups
  • 1 Power Clean (135/95)


*****Scaled: 5 Slam Balls/3 Devil Presses/1 Strict Pull Up



COOL DOWN:

-1 Mile Run

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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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