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THE WOLF DEN

030620

3/6/2020

2 Comments

 
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FLEX FRIDAY

Warm UP:
-PVC Stretch
-Leg Stretch

WOD#1: Strength
- Sumo Deadlift High Pull
  • 4 x 5 @ 60%
  • 4 x 3 @ 75%



WOD#2: Endurance
14 min. EMOM
  • 3 Deadlift @ 225/155
  • 6 Bar Facing Burpees



COOL DOWN:
8-10 mins of Foam Rolling Stretching

2 Comments

030520

3/5/2020

1 Comment

 
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Thursday

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength.

-Strict Press
  • 5 x 5 @ 60%

-Power Clean
  • 6 x 3 @70%




WOD#2: Endurance.

-15 min. AMRAP

RX:
  • 8 Bar Muscle Ups
  • 8 Pistols
  • 8 Handstand Push Ups


SCALED:
  • 8 Pull Ups
  • 8 Box Step Ups
  • 8 Elevated Push Ups




COOL DOWN: 

5rounds x 20 secs
  • Plank with 45/25 Plate on back


3 x 12
  • Concentrated Bicep Curls- L&R
  • Hammer Curls- Together

1 Comment

030320

3/3/2020

1 Comment

 
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TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch


WOD#1:Strength

Back Squat
4 x 2 @ 90%

**Build up to the 90%**




WOD#2: Endurance

20 min. AMRAP (AS many reps and Rounds as possible)

  • 15 KB Swing @55/35
  • 10 Power Snatch @75/55
  • 5 Toes to Bars 


COOL DOWN: Arm Accessory

5 x 12
  • Ring Bicep Curls
  • Ring Push Ups

1 Comment

030220

3/2/2020

1 Comment

 
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MONDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 15 KB Swings
  • 10 KB Deadlifts
  • 5 KB Goblet Squats



WOD#1: Strength/Endurance

Death by Reps

-Barbell Complex
  • 3 Deadlifts
  • 2 Power Cleans
  • 1 Front Squats
****START WITH LIGHT WEIGHT****
****ADD WEIGHT AFTER WE SET UNTIL YOU CAN NOT COMPLETE A FULL SET. 


COOL DOWN:

- 2,000m ROW FOR 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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