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THE WOLF DEN

042319

4/23/2019

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​TUESDAY


Warm Up:
-PVC Stretch

-2 Rounds
  • 8 Wall Balls (20/14)
  • 8 DB Thrusters



WOD#1:Strength
3 Rounds
  • 8 Strict Overhead Press (115/85)
  • 8 Push Press (115/85)
  • 8 Push Jerk (115/85)


COOL DOWN: Endurance
FOR TIME
50-40-30-20-10
  • Med Ball Cleans (20/10)
  • Jumping Pull Ups

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042219

4/22/2019

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MONDAY


Warm Up:
-15 minute PVC Stretch

- 1 ROund
  • 50 Air Squat
  • 50 Push Ups


WOD#1: Strength
FOR TIME
3 Rounds
  • 21 Deadlifts (135/95)
  • 15 Pull Ups
  • 9 Front Squats (135/95)


COOL DOWN: Conditioning
TABATA x 8 Rounds
(20 seconds work/10 seconds rest)

  • Rope Slams
  • Calorie Row

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041719

4/17/2019

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​
Wednesday-

Warm up:
-PVC Stretch
-Leg Stretches

-5 minute ROW.

WOD#1: Strength
BarBell Complex
5 Rounds
  • 1 Power Clean
  • 2 Thruster 
  • 3 Hang Clean
  • 4 Push Jerk
  • 5 Front Squats



WOD#2: Conditioning.
FOR TIME
  • Run 400 m
  • 40 Wall Balls
  • Run 400 m 
  • 30 Box Step ups
  • Run 400 m 
  • 20 Burpees



COOL DOWN:
3 Rounds
  • 10 Toes to Bar
  • 10 Hanging Knee Raise
  • 20 second  Hanging L-Sit 

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041519

4/15/2019

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Monday.

Visit the Hungry Like Wolves store HERE

Warm Up:
-PVC Stretch

2 ROunds
  • 12 Air Squats
  • 12 DB RDL
  • 12 Shoulder Press


WOD#1:Strength

Power Cleans
  • 12 Power Cleans (75/45)
  • 10 Power Cleans (95/65)
  • 8 Power Cleans (115/85)
  • 6 Power Cleans (135/105)
  • 4 Power Cleans (155/125)
  • 2 Power Cleans (185/155)


WOD#2: TEAM WORKOUT 2-4 people.
28 Minute EMOM (Every Minute on the Minute)
  • Minute 1: Rope Slams
  • Minute 2: DB Fireman Carry (35/25)
  • Minute 3: Tire Flip*
  • Minute 4: Row or Bike

Modifications
* Slam Balls with Medicine Ball



COOL DOWN:
3 Rounds
  • 20 Lying Leg Lifts
  • 20 Russian Twists

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041219

4/12/2019

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Happy FRIDAY!!!!


​Warm Up:
-Stretch

2 Rounds:
  • 30 Bench Dips
  • 20 Double Taps
  • 10 Pull Ups


WOD#1:Strength
1-2-3-4-5-6-7-8-9-10 = Bench Press
10-9-8-7-6-5-4-3-2-1= Hand Release Push Ups


WOD#2: Conditioning
FOR TIME
8 Rounds
  • 5 Burpees
  • 5 Handstand Push Ups
  • 5 Toes to Bar


COOL DOWN:
4 Rounds
  • 25 V-ups
  • 25 Supermans

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041019

4/10/2019

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WEDNESDAY

​

​Warm Up:
-Stretch

-2 ROunds
  • 15 Devil Presses (Light weight)
  • 15 Air Squats

WOD#1: Strength.

FOR TIME:
21-15-9
  • Strict Shoulder Press (95/65)*
  • KB Swings (53/35)**
  • Pull Ups***



Modifications-
* Scale the weight as necessary or use dumb bells
** Can use a dumb bell for swing if you don't have a KB
***scale to Jumping Pull Ups or Ring Rows




WOD#2: Endurance.
12 minute EMOM (Every Minute on the Minute)
  • Minute 1= Calorie Row
  • Minute 2= Slam Balls (20/10)
  • Minute 3= In and Outs
  • Minute 4= Rest



Cool DOWN: Core
  • 100 Flutter Kicks
  • 100 Mountain Climbers

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040319

4/3/2019

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​


Warm Up:
-Stretch
-1/2 mile Jog




WOD#1: CONDITIONING.

LADDER (down and up)
FOR TIME
  • 50 Wall Balls or Slam Balls
  • 45 Air Squat
  • 40 Mountain Climbers
  • 35 Box Step Ups
  • 30 Jumping Lunges
  • 25 Burpees
  • 20 Shoulder Presses (30/20)
  • 15 Push ups 
  • 10 Devil Presses (35/25)
  • 5 Pull Ups



COOL DOWN:
3 Rounds
  • 20 Russian Twists
  • 20 V-Ups

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040219

4/2/2019

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TUESDAY-

STAY HUNGRY with your Hungry Like Wolves gear here

Warm Up:
-PVC stretch
- 2 ROunds
  • 8 DB Russian Deadlifts
  • 8 DB Cleans
  • 8 DB Squats


WOD#1: Strength.

15-12-9-6-3
  • Sumo Deadlifts (135/95)
  • Pull Ups


WOD#2: Conditioning.
FOR TIME
3 Rounds
  • 12 Alternating DB Snatch (35/25)
  • 12 Power Cleans (95/65)
  • 12 Burpees over Bar
  • 12 Calorie Row


COOL DOWN:

5 Rounds
  • 20 Hanging Knee Raise
  • 20 Seated In and Outs

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040119

4/1/2019

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MONDAY

Stay Hungry and stay motivated with your Hungry Like Wolves gear. Get it HERE.


Warm Up:
-15 min. Stretch
-2 Rounds
  • 10 Air Squats
  • 10 Burpees
  • 10 Dumb Bell Push Press

WOD#1:Strength.

  • 6 Clean and Jerk (75/45)
  • 5 Clean and Jerk (95/65)
  • 4 Clean and Jerk (115/85)
  • 3 Clean and Jerk (135/105)
  • 2 Clean and Jerk (155/125)
  • 1 Clean and Jerk (185/155)


WOD#2: Endurance. Full body Chipper.
For Time:
  • 250 meter Run/Row/Bike
  • 50 Jump Squats *
  • 250 meter Run/Row/Bike
  • 50 Kettle Bell Swings ( 53/35) **
  • 250 meter Run/Row/Bike
  • 50 Box Jumps ***
  • 250 meter Run/Row/Bike
  • 50 Dumb Bell Hang Power Clean****

-Alternatives-
* Air Squats
** Dumb Bell Swings
*** Box Step Ups
**** Dumb Bell Shoulder Press 




COOL DOWN: Core
  • 150 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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