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THE WOLF DEN

083119

8/31/2019

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Warm Up:
-PVC stretvh
-2 Rds:
  • 15 Burpees
  • 15 Air Squats


WOD#1:
40 Min. EMOM:
  • 5 Pull Ups
  • 5 Push Ups
  • 5 Air Squats



COOL DOWN:
​50 Glute Bridges on bench with weight plate



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083019

8/30/2019

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Warm Up:
-PVC Stretch



WOD#1:
30 min. AMRAP
  • 3 Deadlifts (135/95)
  • 2 Power Cleans (135/95)
  • 1 Push Jerk (135/95)
  • 200 m Run



COOL DOWN:
5 ROunds:
  • 20 Hanging Knee Raise
  • 20 Supermans

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082919

8/29/2019

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081419

8/14/2019

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#WorkoutWednesday


​ Warm Up:
-PVC Stretch

-Agility
  • Alternating Side Lunges
  • High Knees
  • Butt Kicks
  • Front Lunges with a Twist

-2 Rounds
  • 12 DB RDL
  • 12 Goblet Squats
  • 12 Pull Ups


WOD#1: Strength
18 Min AMRAP ( As Many Reps As Possible)

3-6-9-12-15-18.....
  • DeadLift (185/155/135)
  • Burpees Over Bar



WOD#2: Endurance

FOR TIME:

5 ROunds
  • 100m Row
  • 10 Push Ups
  • 10 Air Squats

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081219

8/12/2019

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​MONDAY

Warm Up:
-PVC Stretch
-Resistance band Shoulder Mobility

-2 Rounds
  • 12 Alternating Side Lunge
  • 12 DB Shoulder Press
  • 12 Goblet Squat

WOD#1:Strength
-Push Press 5x5
-Push Jerk 5X5

****Increase weight each set****

WOD#2: Endurance
FOR TIME:

4 Rounds
  • 400m Run
  • 15 Burpees
  • 30 Push Ups




COOL DOWN:
-Accumulate 6 mins Hanging from a Pull Up Bar

 ****Every time you break up, do:
  • 20 Abmat Situps
  • 20 Lying Leg Lifts



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080919

8/9/2019

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​Happy FLEX Friday!


Warm up:
-PVC Stretch
-2 Rounds
  • 8 Jump Squats
  • 8 Alt. Lunges
  • 8 Push Ups



WOD#1: Strength
Back Squat
6 x 5

***Add weight each set***



WOD#2:Endurance
18 min. EMOM (Every Minute On the Minute)
  • 5 Deadlift (185/135)
  • 5 Air Squat


COOL DOWN:
3 Rounds
  • 20 Glute Bridges
  • 20 In and Outs

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080819

8/8/2019

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​Thursday!!!

Warm Up:
-PVC Stretch
-2 Rounds
  • 10 DB Chest Flys
  • 10 DB Shoulder Press


WOD#1:Strength.
5 x 5
  • Bench Press

***Increase weight every set***





WOD#2:
FOR TIME
25*20*15*10*5
  • Devil Presses 35/25
  • DB Squat 35/25
  • *200m Run IN between rounds


COOL DOWN:
-8 Minute Row

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080119

8/1/2019

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​Happy August!!!

Thursday-

Warm Up:
-PVC Stretch
-Foam Rolling

WOD#1:
"Chipper Dipper"

FOR TIME

-50 Calorie Row
-50 Deadlift (135/95)
-50 Hanging Knee to Elbow
-50 Push Up
-50 Shoulder Press
​-50 Burpees




COOL DOWN: Accessory/Core
Tabata 8 x (20 secs ON/ 10secs Rest)

-Plank Hold
-Hollow Hold

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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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