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THE WOLF DEN

073118

7/31/2018

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HAPPY TUESDAY

Warm Up:
​-Row 1 mile

WOD#1: Strength.
-5 Rounds/ FOR TIME
  • 5 DB Squat Snatches- Left Arm
  • 5 DB Squat Snatches- Right Arm
  • 5 DB Thrusters
  • 5 Hand Release Push Ups

WOD#2: Endurance.
-Complete 50 reps of each before moving onto next movement
-FOR TIME
  • 50 Slam Balls
  • 50 Mountain Climbers- Holding on to Med Ball
  • 50 Wall Balls
  • 50 Lying Leg Lifts- Holding on to Med Ball

Cool Down: "Burn Out"
  • 100 AB Mat





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073018

7/30/2018

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HAPPY MONDAY!
Get your HUNGRY LIKE WOLVES motivational wear HERE

Get your HUNGRY LIKE WOLVES motivation HERE


Warm Up:
-Stretching
- 3 Rounds
  • 30 Kettle Bell Swings 
  • 30 Push Press

WOD#1:
(18.0 Crossfit Open Workout)
-21-15-9       FOR TIME
  • DB Snatch
  • Burpees over DB

​Cool Down: ARMS
-20-15-10 Reps/15 Second rest in between sets
  • Ring Dips

-20-15-10 Reps/15 Second rest in between sets
  • Ring Curls


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072718

7/27/2018

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Happy #FlexFriday!!!!!

****GET YOUR HUNGRY LIKE WOLVES MOTIVATIONAL WEAR HERE

​Warm Up:

  • Row 1 Mile

WOD#1:
10-9-8-7-6-5-4-3-2-1
  • Bent Over Row with Barbell
  • Strict Pull Ups
  • DB Clean



Cool Down: CORE/Fat Burner HIIT.
-4 Rounds​ (45 seconds WORK/ 15 seconds REST)
  • High Knees
  • Russian Twists
  • Lying Leg Raises
  • Hip Thrusts
  • Flutter Kicks
  • Plank Knees to Elbows
  • Seated In and Outs
  • Jumping Jacks

-REST 1 MINUTE THEN START AGAIN-







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072518

7/25/2018

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Warm Up:
-Stretch
- 8 Mins. of Punching Bag


WOD#1: ENDURANCE. EMOM = Every Minute on the Minute.   Complete the 2 movements as fast as you can in a minute. Whatever time you have left in the minute, rest/rotate.
(Example: if you finish the 5 power cleans and 5 burpees in 25 seconds, you have that 35 seconds of rest before the next minute.) Start the workout at every minute.


**Partner workout

-12 Min. EMOM
  • Partner hangs on pull up bar

-While other partner does;
  • 5 Sumo Deadlifts (135/95)
  • 5 Burpees

Then ROTATE....


WOD#2: STRENGTH
-4 Rounds
  • ​15 Ring Pull Ups
  • 10 Hang Cleans (95/65)
  • 5 Snatches (95/65)


COOL DOWN:

"Burn OUT"
  • ​50 (80lb) Bag Flips






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072318

7/23/2018

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#MondayMotivation








Warm Up: #MobilityMonday
-On a football field
  • 50 yd stretch
  • 100 yd Back Pedal
  • 100 yd Side Shuffle
  • 100 High Skip Jump

Sprint every 10 yds and do these movements at 10,20,30,40, 50. Start at goal line.
  • at 10 yds, do 10 burpees
  • at 20 yds, do 20 pushups
  • at 30 yds, do 30 Air Squats
  • at 40 yds, do 40 Mountain Climbers
  • at 50 yds, do 50 Jumping Jacks

***For Fun***
  • Suicides :)

WOD#1:   Lower Body. For Time.
-21-15-9
  • Calorie Row
  • Russian Deadlift (DB- 35/25)​
  • Back Squats (BB- 95/65)
  • Wall Balls (20/10)

COOL DOWN: ABS/CORE
-For Time(Ladder workout.....Down and Up)
  • 25 Crunches- Partner holding ankles
  • 20 Med. Ball Toss- 10 Toss Left/10 Toss Right
  • 15 Lying leg Lifts- Holding partner ankles, throwing legs
  • 10 V-Sit Up Tossing Med. Ball- Sit ups throwing med ball to partner.

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072018

7/20/2018

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Happy #FlexFriday

Warm Up:
-PVC Stretch
- Resistance Band stretch​
- 3 Rounds of failure
  • Pull Ups

WOD#1: Full Body.
-Ladder (Down and Up) FOR TIME 
  • 50 yd Fireman Carry
  • 40 Air Squat
  • 30 Ring Pull Ups
  • 20 Sumo Deadlift
  • 10 DB Thrusters
  • 5 Burpees


Cool Down: "Burn Out"
  • 200 Mountain Climbers
  • 100 Scissors

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071818

7/18/2018

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Warm Up: Light DB Warmup concentrating on focused muscle groups in WOD#2.
  • 20 Single Arm Snatch-Left
  • 20 Single Lying Arm Press- Left
  • 20 Single Arm Snatch- Right
  • 20 Single Lying Arm Press-Right


WOD#1: FULL body circuit. After 
HAPPY 31ST BIRTHDAY ERIC!!!
-DIRTY 30+1 (FOR TIME)
  • 31 Box Jumps
  • 31 Jumping Pull Ups
  • 31 KB Swings (35/25)
  • 31 Standing Lunges
  • 31 Knees to Elbows
  • 31 Push Press (45/35)
  • 31 Back Extensions/Supermans
  • 31 Wall Balls(20/10)
  • 31 Burpees
  • 31 Double Unders/Jumping Jacks


WOD#2: CHEST/TRI's. Complete 3 rounds of each superset before moving on to next superset. Choose a weight you will be able lift for 20 reps. This is not about speed, but technique. So take it nice and slow. Concentrate on breathing.
-3 Rounds per Superset/20 reps each
  • Chest Press-BB
  • Lying Tricep Extension- DB

  • Close Grip Press-DB
  • Pull Overs- Plate

  • Bench Chest Fly-DB
  • Weighted Dips-Plate


COOL DOWN: CORE
-4 Rounds
  • 25 Mountain Climbers
  • 25 Crunches
  • 25 In and Outs
  • 25 Leg Lifts

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071718

7/17/2018

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Get your motivational wear HERE.....

Warm Up: Mobility Work. Get to a field, preferably a football field. Helps with the marked yards.
  • Side Lateral Shuffle ( 100 yds)
  • High Skip Jump ( 100 yds)
  • Back Pedal (100 yds)
  • Walking Lunges ( 100 yds)
  • Bear Crawl (50yds)-> Do 10 Air Squats-> Sprint (50 yds) 2x
  • Resistant Band Sprint (200 yds)


WOD#1: Full Body Bar movements
-BARBELL HELL​= 3-5 Rounds
  • 10 Deadlifts
  • 10 Push Ups on Bar
  • 10 Hang Clean
  • 10 Overhead Shoulder Press
  • 10 Bent Over Row


Cool Down: CORE/Lower Abdominals
-8 Min. Total
-40 secs ON/ 20 secs OFF
  • 6 inch Leg Lift Hold
  • Plank

-9 Min. Total
-40 secs ON/ 20 secs OFF
  • Plank Oblique Side to Side 
  • Lying Leg Lifts
  • Mountain Climbers- Knee touching opposite elbow​




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071618

7/16/2018

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MONDAY MOTIVATION ^^^^^^^^^^

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​Warm Up:
Get that heart rate up
-2 Rounds
  • 50 Air Squats
  • 50 Mountain Climbers

WOD#1:  All movements concentrate on endurance, power and strength.
- 3 Rounds
  • Row 1km (1/2 a mile)        
  • 10 Toes to Bar
  • 10 Burpees
  • 10 Back Squat (135/95)

Cool Down: This focuses exercise focuses on the pull up. Do 10 concentrated pull ups every minute. If you finish between the minute, use that time to rest and then start at the beginning of each min.,
- 10 Strict Pull Ups on the minute for 10 minutes.





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071318

7/13/2018

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​
WARM UP: Just a little something to get the heart rate up ;)
-4 ROUNDS
  • 10 JUMPING SQUATS
  • 10 BURPEES
  • 10 BOX JUMPS

WOD#1: FULL BODY. This was brutal.....BUT fun. All in all, you will do 150 Power Cleans, so feel accomplished after this workout because it was a struggle, but just keep lifting. Find a weight lift-able, but little challenging. Again, you will have to Power Clean 150 reps.  It's RX'd at 75lb/55lb (Men/Women). Scale down as needed. Even if you need to use dumb bells, go for it. Also, 20lb/10lb for slam balls. 
  • 50 Power Cleans
  • 25 Slam Balls
  • 40 Power Cleans
  • 20 Slam Balls
  • 30 Power Cleans
  • 15 Slam Balls
  • 20 Power Cleans
  • 10 Slam Balls
  • 10 Power Cleans
  • 5 Slam Balls

COOL DOWN: 1 person rows and the other crunches. Once the rower hits 13 calories burned, switch. Keep rotating til the clock is up. Total up number of calories burned and total number of crunches.
- Split with a partner

- 13 Minute AMRAP
  • 13 Calorie Row
  • Ab Mat




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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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