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THE WOLF DEN

062619

6/26/2019

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Wednesday

Let's get after it.
Get your Hungry Like Wolves gea
r HERE



Warm Up: Flexibility
-PVC Stretch
-Yoga Stretch
-2 Rounds
  • 15 Med Ball Cleans to wall Balls
  • 10 Pull Ups



WOD#1: Strength. 

10-8-6-4-2
  • Bench Press
***Add weight per set



WOD#2: Endurance. Power
15 Minute Amrap
  • 5 Sumo Deadlift High Pull (75/45)
  • 4 Power Clean (75/45)
  • 3 Shoulder Press (75/45)
  • 2 Overhead Squat (75/45)
  • 1 Bar Muscle Up 


Cool Down: Flexibility.Balance. Agility. Stamina
10 Rounds
  • 10 Toes to Bar
  • 100 Alt. Rope Slams

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062519

6/25/2019

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Warm Up:
-PVC Stretch
-2 Rounds
  • 12 Push Ups
  • 12 DB Thrusters

WOD#1: Strength/Power.
6 sets x 2 reps
  • Snatch (Squat below parallel-Full range of motion)
****Build to a heavy lift****


WOD#2: Endurance.

5 Rounds FOR TIME
  • 20 Alt. DB Snatch (35/25)
  • 100 Mountain Climbers



COOL DOWN:
TABATA
8 Rounds
20 secs ON/10 secs REST

  • Row or Bike
  • Box Jumps

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062419

6/24/2019

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Monday-

​Get you Hungry Like Wolves Summer Gear HERE 


Warm Up:
-PVC stretch

-2 Rounds w/ Empty Bar
  • 10 Back Squat
  • 10 Shoulder Press
  • 10 Russian Deadlift


WOD#1: Strength.
"Hammer"
5 Rounds- Each Round For Time
  • 5 Power Cleans 95/65
  • 10 Front Squats 95/65
  • 5 Jerks 95/65
  • 20 Pull Ups/Ring Rows

**** REST 90 seconds after each round****



COOL DOWN: Abdominals.
3 Rounds
  • 30 Crucifix Sit Ups
  • 30 Russian Twists







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061719

6/17/2019

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Monday-

Get your Hungry Like Wolves SUMMER shirts NOW.....Click HERE


Warm Up:
-PVC stretch
-2 Rounds
  • 20 Air Squats
  • 20 Standing Lunges with Twist

WOD#1: LEGSSSSSSSS
For Time
  • 15 Cal Row
  • 15 Box Jumps
***Do the Row and Air Squats at the beginning of every round, then do squat. Total 5 rounds.
  • 15 Back Squats @ 135/95
  • 12 Back Squats @ 155/115
  • 9 Back Squats @ 185/145
  • 6 Back Squats @ 215/175
  • 3 Back Squats @ 225/185

Cool Down:
Tabata
(20 secs ON/ 10 secs Rest) x 6
  • Rope Slams
  • Burpees



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061019

6/10/2019

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WE ARE LIVE.

GET YOUR NEW HUNGRY LIKE WOLVES SUMMER PERFORMANCE AND ACTIVE WEAR NOW.

NEW TANKS, NEW SHIRTS, NEW PRODUCTS FOR ALL.

​SHOP HERE


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060519

6/5/2019

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Check out today's motivational video....
​#Humpday


Warm up:
-PVC stretch
-2Rounds
  • Push Jerk w/ Empty Bar
  • Romanian Deadlift w/ Empty Bar



WOD#1:
21-15-9
  • Pendlay Row
  • Ring Rows

15-12-9
  • DB Shoulder Press
  • Australian Pull Ups

12-9-6
  • Front Lateral Raise w/ Plate
  • Strict Pull Ups



COOL Down:
2Rounds
  • 25 Hanging Knee Raises
  • 25 Lying Leg Lifts
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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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