HUNGRY WOLVES APPAREL
  • Home
  • About
  • Shop
  • Media
  • The Wolf Den
  • Contact
  • Home
  • About
  • Shop
  • Media
  • The Wolf Den
  • Contact
THE WOLF DEN

083118

8/31/2018

0 Comments

 
Picture


Happy #FlexFriday


Warm Up:
-10-12 Minute Calorie Row


WOD#1:
-FOR TIME
  • 50 Back Squats @ 135
-then-

-21-15-9
  • KB Swings
  • Pull Ups
  • DB Russian Deadlifts


Cool Down:
-Down and Up Ladder
  • 50 Mountain Climbers
  • 40 Seated In and Outs
  • 30 Russian Twists
  • 20 Crunches
  • 10 Toes to Bar



0 Comments

082918

8/29/2018

0 Comments

 
Picture





​














WEDNESDAY


Warm Up: 
Full Body movements to get your heart rate up
  • 30 Bird Dogs
  • 25 Bag Throws (80)
  • 20 Alternating Jumping Lunges
  • 15 Hand Release Push Ups
  • 10 Star Jump Squats

WOD#1: Full Body circuit. Interval Stations. 1 minute of work at each station. Rest when you need to. Count the total number of reps after each round.
-3 Rounds/ 1 minute per station
  1. DB  Cleans (30/25)
  2. BB Snatch (75/55)
  3. Ring Curls


COOL DOWN:CORE. By 2's add reps until the 12 mins is up.
-12 Minute Cap./ Total Reps
-2-4-6-8-10-12.....etc
  • In and Outs
  • Knees to Elbows





0 Comments

August 27th, 2018

8/27/2018

0 Comments

 
Picture
#MondayMotivation = HERE

Warm Up: #MobilityMonday
- 10 minute speed ladder work
  • High Knees
  • Lateral In and Outs
  • Forward In and Outs
  • Split Jump Lunge
  • Scissor In and Outs

WOD#1: Strength. Full body Workout for power and strength. Do as many rounds as possible in 20 mins. Total your number of reps at the end.
-"Incredible Hulk"​
-20 Minutes AMRAP (115/75)
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squat

WOD#2:  Chest movements.
-4 Rounds
  • 25 Chest Press- Left Arm
  • 25 Chest Press- Right Arm
  • 25 Push Ups
  • 25 Close Grip Chest Press


Cool Down: Abs/Core circuit.
"Burn Out"
  • 100 Mountain Climbers
  • 75 Scissors
  • 50 Crunches
  • 25 Lying Leg Lifts

​




​

0 Comments

082318

8/23/2018

0 Comments

 
Picture


THURSDAY-

Warm Up: 
-PVC Stretch
- " Balls Deep"
  • 30 Wall Balls
  • 30 Slam Balls

WOD#1: Legs Circuit.
-4 Rounds FOR TIME
  • 15 DB Front Squat
  • 10 Calorie Row
  • 5 Sumo Deadlift High Pull


WOD#2:  Full Body Circuit
-5 Rounds FOR TIME
  • 5 DB Snatch-Left Arm
  • 5 DB Snatch-Right Arm
  • 5 DB Push Press
  • 5 Burpees


COOL DOWN:v​Core HIIT.
10-9-8-7-6-5-4-3-2-1
  • Inch Worms
  • Jumping Pull Ups
  • Ab Roller





0 Comments

082218

8/22/2018

0 Comments

 
Picture


WEDNESDAY!
Get your motivational wear HERE


Warm Up: 
-Stretch with Resistance Band
- 4 Rounds
  • 50 Ft. Alternating Lunges holding 45/35 weight plate.


WOD#1: Full Body circuit.

-21-15-9 FOR TIME
  • DB Cleans (25/15)
  • Hanging knee Raise
  • Deadlift (75/65)

WOD#2: Arms Superset. 
-3 Rounds​ (25/15)
  •  21 MF'ers
  • 21 Standing Tricep Extension on Rings
 
  • Lying Tricep Extension
  • Ring Pull Ins

Coooooooooool Down:
-50-40-30-20-10
  • Mountain Climbers
  • Scissors



0 Comments

082118

8/21/2018

0 Comments

 
Picture

​
TUESDAY!

Warm Up:
-Stretch
- 5 Minute AMRAP 
  • 5 Front Squat (135)
  • 5 Overhead Squat (135)
  • 5 Back Squat (135)

WOD#1: Full Body circuit. Start the timer and do 1 rep inside the 1st minute. Add 1 rep every minute. (ex. Minute 2 = 2 reps, Minute 3 = 3 reps) The faster you do the movement inside the minute, the rest of time is rest. Try and get down what you can before the minute catches up with your reps.
-Death By Reps (95/65)
  • Snatch
  • Burpees


WOD#2:  Full body circuit.
-21-15-9 FOR TIME
  • Pull Up
  • Push Press (75/55)
  • Hand Release Push Ups
  • Bent Over Row (75/55)


COOL DOWN: 
-"Buy Out"
  • 100 Russian Twists with weight

-THEN-
  • 2 min. Plank




0 Comments

081718

8/17/2018

0 Comments

 
Picture


​

HAPPY FLEX FRIDAY!!!

Warm Up: "Buy In". Quick movement to get your heart rate up.
- stretch
-200 Jump Rope

WOD#1:  Full body workout. Try to go as fast as you can. Break up where you need to.
-For Time
  • 100 Pull Ups
  • 80 Sit Ups
  • 60 Air Squats
  • 40 Calorie Row
  • 20 DB Push Presses (45/35)

COOL Down: Cardio...Nobody likes it, but got to get it done. You will feel awesome after this run.
​

-1 Mile Run ;)



0 Comments

081618

8/16/2018

0 Comments

 
Picture


THURSDAY!!

Get your Hungry Like Wolves Motivational wear HERE

Warm Up:
-Stretch
-"Buy In"
  • 50 Pushups
  • 50 Sit Ups
  • 50 Standing Lunges


WOD#1: Full Body Circuit. Try to do each round unbroken and rest at the end of the round. Scale it how you need to.
-4 Rounds FOR TIME
  • 7 Thrusters (75/65)
  • 6 Push Press (75/65)
  • 5 Hang Cleans(75/65)

Cool Down: CORE. Go as fast as you can to burn as much as you can.
-Ladder FOR TIME
  • 50 Mountain Climbers
  • 40 V-Situps
  • 30 Russian Twists
  • 20 Burpees
  • 10 Hanging Knee Raise

*****Down and Up******



0 Comments

081418

8/14/2018

0 Comments

 
Picture








Happy Tuesday!
Get your HUNGRY LIKE WOLVES motivational wear HERE
​
​

Warm Up:
-Stretch
-"Buy In"
  • 30 Box Jumps
  • 30 Burpees
  • 30 Lateral Sky Jumps
  • 1 minute total Plank

WOD#1:
10-9-8-7-6-5-4-3-2-1 reps-FOR TIME
  • Deadlift (135/115)
  • Calorie Row
  • Pull Ups

Cool Down:
- "Buy Out"-2 Rounds
  • 30 Seated In and Outs
  • 30 Mountain Climbers
  • 30 Hanging Knee Raise
  • 1 minute total Plank




0 Comments

081018

8/10/2018

0 Comments

 
Picture











​Happy #FlexFriday

Warm Up:
-Resistance Band Stretch
-"Buy In"
  • 25 DB Thrusters
  • 25 KB Swings

WOD#1: Full Body HIIT. Start the clock at 16 mins., Partner 1 hangs on bar while Partner 2 complete 5 Power Cleans and 5 Burpees as fast as possible. Partner 1 hangs until partner 2 is complete and whatever time is left inside that minute is your rest. Rotate and start each workout at the top of the minute.

-16 EMOM (Every Minute On the Minute) w/ Partner
  • Partner 1 = Holds on to Pull Up Bar
  • Partner 2 = Complete
    • 5 Power Cleans
    • 5 Burpees

Cool Down: Body weight Full Body Fat Burner HIIT.
​-FOR TIME
  • 60 Australian Pull Ups
  • 50 Push Ups
  • 40 Jump Squats
  • 30 Dips
  • 20 Pull Ups
  • 10 Toes to Bar
BONUS
  • 5 Handstand Push Ups



0 Comments
<<Previous
    Picture

    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.

    Archives

    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Powered by Create your own unique website with customizable templates.