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THE WOLF DEN

062918

6/29/2018

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TGIF!!!!!

***TOMORROW....is the release for our summer line.
Also, be on the lookout for our brand new motivational video :)


Warm Up:
-80 Punching Bag Flips (80 lbs)


WOD#1: LEGS.
-4 Rounds FOR TIME
  • 15 Wall Balls (20)
  • 15 Calorie Row
  • 15 Deadlifts (185)

WOD #2: ARMS.
-15 Minute AMRAP
  • 20 DB Cleans
  • 20 DB Tricep Extension
  • 20 DB Shoulder Press
  • 20 DB Lying Close Grip Press
  • 20 Shoulder Touches


Cool Down:
-21-15-9
  • Hanging Leg Lifts
  • Crunches
  • Lying Leg Lifts
  • In and Outs


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062718

6/27/2018

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HUMP DAY!!!!

3 MORE DAYS TIL THE SUMER LAUNCH!!!!
After this workout, I will definitely be taking tomorrow off due to soreness LOL.
But that is fine as I have a lot of work to do to get ready for the summer launch happening this Saturday at 10am. New shirts, tanks, hats, EVERYTHING will be available to you through our online store.... Click on "SHOP" on the tabs up top.

Ok, now on to the workout.

WARM UP:
-8-to 10 minutes of Yoga stretches

WOD#1: BAR BELL FULL BODY EXERCISES. No lie, I will be feeling this tomorrow LOL, but I love that feeling of accomplishment. This one definitely pushed me as I have not touched a barbell in about 3 1/2 weeks. Make sure to choose a liftable weight yet just a tad challenging. Those last few sets of 4,3,2,1 def seemed like the hardest :)
Make sure to pace  yourself, breathe in and out, and rest when you need to.

-10-9-8-7-6-5-4-3-2-1
  • SNATCH
  • BENT OVER ROW
  • HANG CLEAN
  • PUSH PRESS

COOL DOWN:
-FOR TIME- Ladder (Down and Up)
  • 50 Heel Touches
  • 40 Slam Balls
  • 30 Crunches
  • 20 Hanging Knees to Elbow
  • 10 Burpees
  • 5 Handstand Pushups




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062618

6/26/2018

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TUESDAY (EAT YOUR HEART OUT)

Warm Up:
-Stretch
-5 Rounds
  • 15 Air Squats
  • 10 Push Ups
  • 5 Pull Ups

WOD#1: Cardio HIIT. This is a partner work out. Split it up however you like whether you go til failure or break it up evenly. This workout will take some time so go as you please and rest when you need to. 
-FOR TIME
  • 80 Calorie Row
  • 60 Kettlebell Swings
  • 40 Wall Balls
  • 20 Burpees over bar
  • 40 Wall Balls
  • 60 Kettlebell Swings
  • 80 Calorie Row



COOL DOWN:
-8 mins TOTAL
  • 30 seconds 6 inch leg lift hold
  • 30 seconds plank

-THEN-
  • 150 Mountain Climbers (Burnout)





REMINDER: THIS SATURDAY JUNE 30TH.....SUMMER RELEASE.....
-NEW SHIRTS
-NEW TANKS
-NEW HATS

VISIT THIS WEBSITE


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062518

6/25/2018

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MONDAY MOTIVATION!!!

JUST GOT BACK TO THE WOLF DEN and FEELS GOOD TO BE BACK. IT WAS A LITTLE TOO HOT TODAY TO DO A FULL WORKOUT, BUT A LITTLE BIT OF SOMETHING IS BETTER THAN NOTHING ;)


WOD#1: Full Body HIIT- FOR TIME
-21-15-9
  • Hanging Leg Raises
  • Burpees
  • Pull Ups
  • In and Outs




PS. In case you haven't heard, the SUMMER release is happening this SATURDAY JUNE 30TH. I will be posting something every day to remind you beautiful people. These new shirts will be for sale. GET READY!!!!

Visit: hungrylikewolves.bigcartel.com


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062318

6/23/2018

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HAPPY SATURDAY!!!!!!
Sorry for the lack of workout posts this week....
I was in NYC and decided to take a week off to rest and relax before hitting it hard next week and getting ready for the new 2018 Hungry Like Wolves Summer Line Release.

Check out some of the new products HERE releasing on Saturday June 30th.

Anyways, here is your weekend workout.

* I took it old school and went up to a high school and found a number of tires to workout with. Big and small, I used every element of the tire I could think of and it's pretty much just moving the tires 100 yards across a football field for full body exercises.

Warm Up: First I did something I normally don't do, but it was time to switch it up. I biked for 30 mins. It came out to 5.7 miles. I'm sure everybody's mileage will be different based on speed, distance and terrain you encounter. Mine was a big loop of roads, so nothing too fancy.
  • Bike for 30 mins.

WOD#1: FULL BODY. Pulling, dragging, lifting, pushing tires on a football field. Nothing is more old school than that.
-2 ROUNDS
  • Run 100 yards
  • 100 yards tire flip (100 lb)
  • Run 100 yards
  • 100 yards Small Tire Throw over the back (30 lb)
  • Run 100 yards
REST

COOL DOWN:
  • 50 Tire Jumps
  • 25 Burpees Jumping over tire






​
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061618

6/16/2018

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Saturday!!!


Warm Up:
  • 50 Air Squats
  • 40 High Knees
  • 30 Inch Worms
  • 20 Box Jumps
  • 10 Burpees

WOD#1: CHEST. Chest HIIT using dumb bells. Go as fast as you can, unbroken, with little rest as possible for the best burn. Use weight as needed. Heavier weight for more of a challenge.

-3 Rounds/30 reps each
  • Standing Upward Fly
  • Lying Close Grip Chest Press
  • Lying Single Arm Press(Left)
  • Lying Single Arm Press (Right)
  • Wide Grip Pushups

Cool Down:CORE. Add a dumb bell or plate if you need to. 
-3 Rounds
  • 50 Russian Twists
  • 50 Heel Touches



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061318

6/13/2018

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WEDNESDAY!!!



Warm Up:
-Basketball shoot around
-50 Air Squats
-50 Jumping Lunges


WOD#1: BACK/SHOULDERS. Still being limited on resources, I used lightweight dumb bells for this workout. Less weight....More reps..... Add more weight to make it more challenging and/or a barbell. 
  • Bent Over Row- 3x20
  • Lateral Raise- 3x20
  • Military Press- 3 x 20
  • High Pull- 3 x 20 
  • Reverse Fly- 3 x 20

WOD#2: FULL BODY. Just a quick full body HIIT to get your heart rate up and quick sweat.

-21-15-9 FOR TIME
  • Burpees
  • Box Jumps
  • Dips

Cool Down:  aka BURNOUT aka As Fast As You Can

-100  Crunches :)


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061118

6/11/2018

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MONDAY!!!


Warm UP: 
  • 10 min. Jog
  • 100 High Knees
  • 100 Butt Kicks

WOD#1: FULL BODY. To make this more challenging start a stop watch and go at it fast. Once you complete it in descending order, guess what, complete it in ascending order. :) Great workout to use every muscle in your body.
Ladder Workout
  • 50 Alternating Single Arm DB Snatch
  • 40 Hip Raises
  • 30 Front Squat Holding DB
  • 20 Box Jump
  • 10 Burpees
GO BACK UP ;)


WOD#2: FULL BODY. Full body movements all holding a pair of dumb bells.  You are pretty much super setting each exercise after the other. Try this with little weight so that you will be able to go fast.
-4 Rounds FOR TIME
  • 5  Jumping Squats to 5 DB Cleans
  • 10 Pushups to 10 Bicep Curls
  • 15 Russian Deadlift to 15 DB Push Press

COOL DOWN: aka BURNOUT!!!!!!!!!! Time to engage the CORE. Rest when you need to, break it up where you need to. Just get it done.....
  • 100  Flutter Kicks
  • 100  Mountain Climbers
  • 100  Lying Leg Lifts
  • 100   In and Outs

​See you Wednesday :)

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060918

6/9/2018

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Happy Saturday!!!!!

WARM UP:
  • Band Stretch
  • Basketball drills


WOD#1: LEGS. Leg workout using dumb bells. Go as heavy as you can to really feel a burn. Slow and steady.
  • DB Split Squats 3x10-12
  • DB Goblet Squat 3x10-12
  • DB Sumo Deadlift 3x10-12
  • DB Calf Raises 3x15-20
  • Walking DB Lunges for 10 mins.



COOL DOWN:
SHOULDERS. 
-21-15-9
  • Kettlebell Swings
  • DB Hang Clean and Press
  • In and Outs



​See you Monday!!!






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060618

6/6/2018

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HAPPY HUMP DAY!!!!

Hope you're enjoying the summer. The heat in Texas is unreal and calls for more sweat(which is good). Working out on vacation has been a bit challenging, but luckily I brought a pair of dumbbells and kettlebells. So these workouts for the next week or 2 may be DB/KB heavy. But hey, you get it where you can. I also will most likely drop in at a Crossfit Box too just to switch it up.
Anyways, here we go...


Warm Up: 
-Band Stretches
- Basketball Drills ( 50 lay ups, Suicides, Around the World-missed shots = 5 In and Outs)

WOD#1: Full Body. NO WEIGHT, NO PROBLEM. Complete the rep of each workout before moving on. Take rest where you need to.  This is a great full body workout to use wherever you are, especially when you are on vacation.

- 10-9-8-7-6-5-4-3-2-1 reps- FOR TIME
  • Hand Release Push Ups
  • Air Squats
  • Burpees
  • Handstand Push up or Pull Up


WOD#2: ARMSSSSSSS. Grab a pair of Dumb bells and destroy your arms. WARNING, they will feel like balloons after this ;).  Choose a weight suitable to go unbroken. Stick with it after each set, if you need to go lighter or heavier, finish the round, then change. Just complete the 25 reps. Remember; LIGHT WEIGHT/MORE REPS
-3 Rounds/ 25 reps
  • Tricep Extension
  • Alternating Hammer Curls
  • Skullcrushers
  • Alternating Bicep Curls

Cool Down: ABSolute Chaos!!!!!! Time to work the core. Start your stopwatch and knock these out as fast as you can. The perfect way to completely shred your core. 
  • 1:00 Minute Plank
  • 80 Mountain Climbers
  • 60 Russian Twists
  • 40 Crunches
  • 20 Lying Leg Lifts

FEELING BALLSY? Turn this workout into a ladder workout and go back up :)





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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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