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THE WOLF DEN

033019

3/30/2019

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HAPPY SATURDAY!!!!

TODAY IS SPRING CLEANING DAY!

Check out our STORE for our new exclusive shirt and discounted prices on ALL winter wear.


Warm Up:
-PVC Stretch
-20 Air Squats
-15 Push Ups
-10 Pull Ups

-5 Minute Calorie Row




WOD#1: Circuit Training. Each member takes turns doing the movements. Switch after  each exercise is completed.
​

Teams of 2
30 Minute AMRAP
  • 100 Jump Rope
  • 2 Toes to Bar
  • 2 Burpees
  • 2 Snatch (75/45)
  • 200 Jump Rope
  • 4 Toes to Bar
  • 4 Burpees
  • 4 Snatch
  • 300 Jump Rope
  • 6 Toes to Bar
  • 6 Burpees
  • 6 Snatch

and so until the 30 minute time limit is up.



COOL DOWN:
-1 mile jog/run

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032819

3/28/2019

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THURSDAY

This Saturday, we will be releasing a new shirt for SPRING TIME. Also, new lower prices on ALL winter wear.

For more details, check out the website HERE

Warm Up:
-PVC Stretch

-Practice Deadlifts with bar to get form down

-2 Rounds
  • 10 Air Squats
  • 10 Ring Rows



WOD#1:
21-15-9-15-21
  • Deadlifts (135/95)
  • Pull Ups
  • Box Jumps


COOL DOWN:
10 X 10
  • Toes to Bar

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032619

3/26/2019

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ANNOUNCEMENT COMING TOMORROW!!!!!



Warm Up:
-PVC Stretch

-3 rounds
  • 8 DB lateral raise
  • 8 DB Thruster 


WOD#1: Push It Up!!! Strength. Go hard as many reps and rounds as possible for 14 minutes. 
14 minute AMRAP (95/65)
  • 5 Push Press 
  • 5 Push Jerk
  • 5 Strict Overhead Shoulder Press


WOD#2: Endurance. Every minute on the minute, do said movement. Rest when you need to,  but try to get to a set number in your head and then rest the rest of the minute. The idea is to typically go the full minute and then move on to the next movement, but if you need to build to it, go for it. 
18 minute EMOM
  • Minute  1: Med Ball Clean
  • Minute 2: In and Outs on Med Ball
  • Minute 3:  DB straight leg Russian deadlift

Cool Down: Cardio
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Alternating Front Kicks
  • 50 Frog Jumps

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032519

3/25/2019

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​
MONDAY.
​
Warm Up:
-PVC Stretch
-Leg Stretch

2 Rounds:
10 Air Squats
10 Jump Squats
10 Box Jumps



WOD#1: SQWATTTTTSSSSS.

Back Squat
  • 15 @ 95/65
  • 12 @ 105/75
  • 9 @ 135/95
  • 6 @ 155/115
  • 3 @ 185/135

Front Squat
  • 12 @ 75
  • 9 @ 80
  • 6 @ 95
  • 3 @ 115

Overhead Squat
3 minute AMRAP with 45lb BAR.



WOD#2: Conditioning
FOR TIME
  • 10 Burpee to Pull Ups
  • 20 Wall Balls
  • 10 Burpee to Pull Ups
  • 20 Push Ups
  • 10 Burpee to Pull Ups
  • 20 Lying Leg Lifts
  • 10 Burpee to Pull Ups
  • 20 Ring Dips
  • 10 Burpee to Pull Ups
  • 20 Slam Balls

COOL DOWN:

3 Rounds
100 Jump Ropes
50 Mountain Climbers



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032219

3/22/2019

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FRIDAY = 19.5

Here is the LAST CrossFit Open workout. It's been fun and challenging, but that's what life's all about. Enjoy!
​HERE is an example of 19.5
Workout 19.5

RX:
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

95# for Men/65# for Women

Time cap: 20 minutes




Scaled:
33-27-21-15-9 reps for time of:
Thrusters
Jumping pull-ups

65 for Men/45 for Women
Time cap: 20 minutes



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032119

3/21/2019

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​THURSDAY


Warm Up:
-PVC Stretch

2 Rounds
  • 20 Jumping Pull Ups
  • 15 Hand Release Push Ups
  • 10  Alt. Standing Lunges


WOD#1: Strength.
FOR TIME
  • 10-1 Handstand Push Ups
  • 1-10 Bench Press (135/95)




COOL DOWN:
TABATA (20 seconds ON/ 10 seconds REST)
  • Jump Rope
  • Rope Slams

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031919

3/19/2019

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​
Tuesday.


Warm Up:
-PVC Stretch
-Resistance Band Stretch


WOD#1: STRENGTH.
5 Rounds-FOR TIME
  • 12 Deadlift
  • 10 DB Shoulder Press
  • 8 Pull Ups


WOD#2: ENDURANCE.
LADDER-FOR TIME
  • 25 KB Swings
  • 20 DB Snatch
  • 15 Ring Rows
  • 10 Wall Balls
  • 5 Handstand Push Ups

*****DOWN AND UP********



COOL DOWN: CORE.
10 Rounds
  • 20 Rope Slams
  • 15 Crucifix Sit Ups
  • 10 Toes to Bar



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031819

3/18/2019

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Happy Monday!
BACK FROM SPRING BREAK.....


I Did manage to do the CrossFit Open WOD 19.4 on Friday, so if you haven't done it, DO IT!.

19.4= 
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

***SCALED is 65 for men/45 for women and instead of doing muscle ups, you do pull ups.




WARM UP:

-PVC Stretch
-2 ROunds

  • 8 Box Jumps
  • 6 Burpees


WOD#1: Strength.
4 ROunds 
  • 10 Back Squat (155/105)
  • 10 Devil Presses (30/20)


WOD#2: Conditioning
21-15-9 FOR TIME
  • Slam Balls
  • Push Ups
  • Knees to Elbows


COOL DOWN:
  • 50 ABmat situps

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030819

3/8/2019

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CROSSFIT OPEN 19.3, check the demo video out HERE

WOD: CROSSFIT OPEN 19.3

For time: (RX)


  • 200-ft. dumbbell overhead lunge
  • 50 dumbbell box step-ups
  • 50 strict handstand push-ups
  • 200-ft. handstand walk

MEN-50-lb. dumbbell, 24-in. box 
WOMEN-35-lb dumbbell, 20-in. box
Time cap: 10 minutes


For time:(SCALED)


  • 200-ft. dumbbell front-rack lunge
  • 50 dumbbell box step-ups
  • 50 5-in. elevated strict handstand push-ups
  • 200-ft. bear crawl

MEN-50-lb. dumbbell, 24-in. box 
WOMEN-35-lb dumbbell, 20-in. box
Time cap: 10 minutes


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030619

3/6/2019

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WEDNESDAY-


Warm up:
-PVC stretch

-20 Devil Presses


WOD#1: Arms
-Dumb bell set= 3 sets x 15 reps (Super Set)
  • Hammer curl
  • Lying Tricep Extension

-Barbell Set = 2 sets x 20 reps (Super Set)
  • Reverse Close Grip
  • standing Tricep Extension

-Bodyweight= 1 set x failure
  • Ring Curls
  • Ring Dips


WOD#2:
2 Rounds FOR TIME
  • 200 Jump Rope
  • 20 Power Snatch (95/65)
  • 20 Pull Ups


COOL DOWN:
TABATA
8 Rounds-20 seconds ON/10 seconds OFF
  • Mountain Climbers

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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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