HUNGRY WOLVES APPAREL
  • Home
  • About
  • Shop
  • Media
  • The Wolf Den
  • Contact
  • Home
  • About
  • Shop
  • Media
  • The Wolf Den
  • Contact
THE WOLF DEN

013120

1/31/2020

0 Comments

 
Picture
FRIDAY

Warm Up:
-PVC Stretch
-Leg Stretch



WOD#1: Strength. Use same bar for all, supposed to go one right into the other. Find a challenging weight.

5 Rounds
  • 1 Snatch Grip Deadlift
  • 2 Hang Power Snatch
  • 3 Overhead Squats




WOD#2: Endurance

14 Minute AMRAP
  • 7 Squat Snatches (85/55)
  • 7 Bar Facing Burpees
  • 7 Pull Ups


0 Comments

013020

1/30/2020

0 Comments

 
Picture
THURSDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 8 Bench Dips
  • 8 Incline Push Ups



WOD#1: Strength.
5 x 5
  • Bench Press @185/145 


WOD#2: Endurance. 
FOR TIME
4 ROUNDS
  • 250m Run
  • 8 DB Thrusters (35/25)
  • 8 Push Ups



COOL DOWN:
3 x 20 
  • Abmat Situps

0 Comments

012920

1/29/2020

2 Comments

 
Picture














​WEDNESDAY

Warm UP:
-PVC Stretch
-Leg Stretch

 

WOD#1: Strength.

5 x 8 @ 40%
  • Snatch Grip Deadlift



WOD#2: Endurance.
FOR TIME
21-15-9
  • Deadlift @ 155/115
  • Wall Balls @ 20/14





COOL DOWN:
  • 1000k Row



2 Comments

012820

1/28/2020

0 Comments

 
Picture















TUESDAY

​Warm Up:
-PVC Stretch
-Leg Stretch
-400m Run



WOD#1: Strength.
8 x 5 @ 60%
  • Strict Overhead Press



WOD#2: Endurance.
22 minute AMRAP
  • 4 Push Press 95/65
  • 5 Box Jumps 30"/20"
  • 100 m Row




COOL DOWN: Core/Mobility, Accessory

-15 BAR MUSCLE UP

-25 Bar Muscle Up Progression
  • pull ups to ring dips













0 Comments

012720

1/27/2020

0 Comments

 
Picture



Warm Up:
-PVC Stretch
-Leg Stretch
​


WOD#1: Strength.

FRONT SQUAT
5 X 5




WOD#2: Endurance.
W/ A PARTNER******* Split the reps how ever you want.

W/Out A Partner****** Split the reps in half(50,40,30,20,10)



FOR TIME- LADDER (Down and Up)
  • 100 Air Squats
  • 80 Ground to Overhead (75/45)
  • 60 Alt. DB Snatch (35/25)
  • 40 Toes to Bar
  • 20 Burpees












0 Comments

012320

1/23/2020

0 Comments

 
Picture
THURSDAY


Warm UP:
-PVC Stretch
-Leg Stretch



WOD#1: Strength.

DEADLIFT
-5 x 3 @80% of 1 Rep Max
-3 x 2 @85% of 1 Rep Max





WOD#2: Endurance.
FOR TIME
  • 50 Double Unders or Double Taps
  • 40 Wall Balls (20/14)
  • 30 Toes to Bar or Hanging Knee Raise
  • 20 Squat Snatch (75/55)
  • 10 Burpee Box Jump Overs



COOL DOWN:
  • Foam Rolling/Stretching

0 Comments

012120

1/21/2020

0 Comments

 
Picture

































STAY HUNGRY!!!!!



​TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch



WOD#1: Strength.
Clean Barbell Complex

12 minute EMOM (Every Minute on the Minute)
  • Odd Minute= *** 1 Power Clean to Hang Squat Clean to Push Jerk***
  • Even Minute= Rest

***Add weight every set***




WOD#2: Endurance.
FOR TIME

3 Rds.
  • 40 KB Swings (35/25)
  • 40 Abmat Situps
  • 40 DB Hang Power Cleans 





Cool DOWN: Core/Mobility/Accessory

Gymnastics-

3x8
  • Negative Pull Ups (from box or bench)
  • Jumping Pull Ups (from box or bench)
3x 20s ON/10s REST
  • Kipping Swing








0 Comments

011720

1/17/2020

0 Comments

 
Picture









​HAPPY FLEX FRIDAY!!!!!



Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 10 Push Ups
  • 10 Air Squats
  • 10 Pull Ups



WOD#1: Strength.
10*8*6*4*2*
  • Bench Press (Build up to your heaviest set of 2 reps)
  • *8 Bench Dips in between sets.*



WOD#2: Endurance.
16 min. EMOM (Every Minute On the Minute)
  • Minute 1: Bent Over Row (95/65)
  • Minute 2: Burpee to Plate (45/25)
  • Minute 3: Bike or Row for Calories
  • Minute 4: Rest


COOL DOWN: Arm Accessory.
 3 sets
  • 21's (7 low to 90 degree, 7 90 degree to high, 7 full bicep Curls) w/ Barbell
  • 20 Standing Tricep Extension w/ Plate

  • 20 DB Front Lateral Raise
  • 20 Ring Curls

  • 20 DB Side Lateral Raise
  • 20 Skull Crushers w/ Barbell





0 Comments

011520

1/15/2020

0 Comments

 
Picture
WEDNESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-Burgener Warm Up - WATCH 


WOD#1: Strength.
5 x 3
  • Full Snatch (Increase your weight load every set)



WOD#2: Endurance.
20 Minute AMRAP
  • 30 Double Unders/ Double Taps or Single Jump Ropes
  • 6 Hang Power Snatch @ 75/45
  • 6 Overhead Squat @ 75/ 45



COOL DOWN: Core/Mobility
5 Rds
  • 10 Hanging Knee Raise
  • 10 In and Outs
  • 10 Abmat Sit Ups 

0 Comments

011420

1/14/2020

0 Comments

 
Picture


















TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 8 Push Ups
  • 8 Inchworms
  • 8 Jump Squats


WOD#1: Strength.
10 x 7 (Build each set to your heaviest working set of 7)
  • Sumo Deadlift


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

-Even Minute
  • 4 Sumo Deadlift High Pull @ 75/45
  • 4 Handstand Push Up *
  • 4 Pull Ups**
-Odd Minute
  • Rest

* Scale HSPU to Pike Push Ups or Elevated Push Ups
**Scale Pull Ups to Ring Rows or Pull Ups with Band Assistance




COOL DOWN:
  • Stretching/Foam Rolling
​6 rds- 20-30 secs of swings
  • Hollow Rocks and Arch Swings on the bar for shoulder mobility and Pull Up/ Bar Muscle Up/Toes to Bar Swing.

0 Comments
<<Previous
    Picture

    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.

    Archives

    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Powered by Create your own unique website with customizable templates.