-10 min. cardio session-Row Machine/Treadmill
WOD#1: CALISTHENICS!!!!!! This workout is brought to you by Chris Heria at ThenX, Elite Calisthenics Discipline .
It is a full body/core workout and a great way to build muscle using your own body weight.
Check out this video as Chris will explain how calisthenics works.
-Equipment used: Pull up Bar
-4 Rounds FOR TIME
-Stretch- 10 mins of stretching. Band stretch, PVC stretch, and floor stretching.
WOD#1: Full Body Workout. Choose a weight on the barbell and dumbbell you can do unbroken. This is not about speed, but about form. Rest when you need to, but make sure to get all reps in before moving on to next movement. Switching between barbell and dumbbell tricks your muscles causing muscle growth, especially when you use different weights. If you continue to use the same weight, doing the same workouts at a consistent pace, your body will adapt to it, stalling any sort of development. Fluctuate weight between each movement to make it challenging. For beginners, start by doing 3 rounds which is a total of 300 reps at the end of it all. For advanced, go to 5 rounds.
*Equipment used: barbell, dumbell
**If you do not have access to barbell, you can do these movements with dumbbells or kettlebells.
-3-5 Rounds/ 25 reps each
Cool Down: LEGS and CORE. Your legs will feel like jello LOL...But in a good way. Burn 21,15,9 calories using a cardio machine or if you have a smart watch, track how many calories burned running. Standard crossfit workout, doing 21 reps first of each movement and then move on to 15, then 9. This workout is about speed. Work hard, work fast;)
-21-15-9 (FOR TIME)
Monday's can feel like a drag, which is why I decided to concentrate on specific body parts today. Let's wake up these muscles by singling them out. ARMS and ABS. I rarely do workouts these days focusing on single body parts, but some days, like today, you just need to turn up the music and go for it. Plus who doesn't like working arms and abs? These movements will make you fall in love with working these muscle groups.
-Cardio= run, jog, walk for 10 mins....I did punching bag work for 10 mins.
WOD#1: ARMS :)......Super set 2 movements concentrating on your biceps and triceps. Finish 3 rounds before moving onto the next superset. Choose a weight you can will be able to get all reps in. To make it more challenging, add more weight or move up the reps to 25-30.
*If you do not have a barbell, dumb bells will work.
**If you do not have any equipment, a band will work
-3 Rounds/ 20 reps each
Cool Down: ABS.... The Ladder Circuit, do each exercise with the specific reps. When you have finished doing these reps, go back up. 10-50. Do this as fast as you can.
-Ladder Circuit (For Time)
HAPPY CINCO DE MAYO!!!!
- 6Minute TOTAL time
* Substitute Handstand with sitting up against a wall holding dumb bells in the air ( 15-20 lbs)
WOD #1: Upper body circuit using a Bar and Barbell. Set a stop watch and record your time. This is a fun workout for core, back, shoulders, and arms.
-12-10-8-6-4-2 (FOR TIME)
WOD # 2: Full Body circuit using dumb bells only. Get a weight you will be able to lift unbroken. Even if you rest, still hold dumb bells during the round. Of course you can drop the weight in between rounds.
**For extra work, if you drop weights during sets, do 5 burpees
"Dumb Bell Destroyer"
3 Rounds/ 10 Reps each (FOR TIME)
Cool Down: Just a burnout workout. No time table, just knock it out :)
- 50 Slam Balls
- 50 Wall Balls
NO WEIGHTS WERE LIFTED IN THIS WORKOUT!
*Not sure what the movement is? Hover over to see an example.
-8-10 minute on the Row Machine- substitute w/ treadmill, jog, walk, run
WOD#1: This is a workout you can do anywhere. Gym, living room or even outside. It's a full body movement circuit intended to burn some calories using only your bodyweight. You will do 40 seconds of work and rest 20 seconds to the next movement. For beginners, you can do 30 seconds of work and rest 30 seconds to the next movement and for advanced, try 50 seconds on, 10 seconds off. Go through each movement once and then rest, that's 1 round.
Get a stop watch going and follow along.
*Not really needing any equipment, but I did use a chair for the dips and toe touches. You can use stairs, a ball, or anything that's elevated just a bit.
- Full Body Circuit
40 secs. ON/ 20 secs. OFF
Cool Down: For this cool down, you will be doing core and ab movements. Take your time and rest when needed. Do As Many Rounds As Possible :)
-10 minute AMRAP (10 Reps each)
Warm Up: A quick way to loosen up and get the heart rate going. These body weight exercises focus on the lower body. Usually on a ladder circuit, you would do the declining reps and then go back up. I just did half of it to warm up, but in the cool down, I chose to go up on the ladder but focusing on core movements.
WOD#1: That Crossfit classic of 21 reps, 15 reps and 9 reps. This is a quick and easy circuit, again focusing on lower body, specifically legs and hips. To make it more challenging, add more weight. If you do not have a kettle bell, a plate or single dumb bell will work. Try to take little rest and record your time.
-21-15-9 (FOR TIME)
WOD#2: Set 20 minutes on the clock and do as many rounds as possible. One right after the other. This is intended for barbell work. Full body movements. For beginners, I would suggest finding a reasonable weight, one you can lift above your head. If you do not have access to a barbell, dumb bells will work. If you are looking to lose weight, do this workout with light weight and try to go unbroken. If you want to gain muscle mass, add that weight. Rest when you need to and knock out what you can. Just keep the clock ticking.
-20 Minute AMRAP (65 lbs)
Cool Down: Opposite of the warm up. Inclining reps. These are core and ab movements. To do the full ladder circuit. Start with declining reps and then go back up.
-Ladder Circuit (incline reps)
** Substitute for ab wheel, do V-Situps
***Substitute for hanging leg lifts, do lying leg lifts
****Substitute for slam ball, do burpees
Warm Up: Nice and slow, take your time.
-Stretching w/ elastic band, PVC, mat....
-1 Round (Bodyweight)
WOD #1: This workout is intended to concentrate on your STRENGTH. You will Superset 4 moves,(2)Barbell moves and (2)bodyweight moves. These exercises concentrate on full body movement.
Each set that you do, increase your weight on the Squat and Deadlift, in an effort to hit a 1 rep max. Set a basis weight and build from there. Nice and slow, concentrate on your form, and remember to breathe.
**Do the squat and handstand push up superset first. Once completed move on to next superset.
*** Variations for HSPU can be just doing a handstand for 30 seconds or sitting all the way against a wall holding 15-20lb Dumb bells for 30 seconds.
****Variations for pullups, hanging while tightening your core or a jumping pullup ( feet on the floor while holding onto a bar, using your feet and upper body to lift you to the bar)
WOD #2: Classic Crossfit workout and exercises. Full body movements concentrating on core, legs, shoulders. Do 21 reps of each exercise, then 15, then 9 .
21-15-9 ( For Time)
Cool Down: This is intended to be your "Clock Out" for working so hard ;p
Try to go fast and unbroken
-100 mountain climbers
-50 In and Outs
**With Sliders if possible
Welcome to the Wolf Den.
I will be posting my daily workouts in hopes to pass along ways for other individuals to learn and be fit.
Whether you look to lose weight, add muscle, lean up or just stay active, these workouts will help assist you to get you to your goal.
My main focus is to always keep switching it up. Some days you need to lift weight and other days you need to circuit train using your own body weight.
With each daily post, I will write out the warm up (a little something to get the heart rate up), WOD (exercises and workouts ) and a cool down.
I will specify what equipment is needed, if needed at all and I will elaborate with explanations and maybe post weekly videos of such workouts.
SO whether you're just starting out or have been lifting for 10 years, join us as we learn to better ourselves each and every day together.