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THE WOLF DEN

093019

9/30/2019

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Monday


Get your Hungry Like Wolves Fall Apparel NOW

Warm Up:
-PVC Stretch
  • Pass throughs
  • Around the world
  • Good Mornings
  • Shoulder/Arm Stretch
  • Front to Back Kicks (right and left)
  • Side to side kicks (right and left)

-2 Rounds
  • 8 Push Ups/Knee Push ups
  • 8 Goblet Squat ( hold a db, kb, or med ball under your chin and squat)
  • 8 Alt. Standing Lunge



WOD#1: Strength. Start with an empty bar. Add weight as needed. Don't over work. This is just to continue to warm up your legs for the set of 3. 80% of your max, is going to feel heavy. That's why when doing heavy weight, we do less reps. When you feel you have your 80%, then you start the 8 sets. Click on movement to see Points of Performance to make sure movement is performed correctly for your safety. Record your information.
  • Front Squat (8X3 @80%)



WOD#2: Endurance. This workout is a Task Priority WOD.  With a running clock, you must complete the reps of each movement. Finish each rep scheme of each movement before moving onto the next rep scheme. EX: 15 reps of bupees, air squats, db power snatch, then do 12, then 9, 6, and 3.  This WOD will work your full body. Make sure to keep moving, doesn't matter how slow or fast, just keep moving. 
Click on the movement to see a demo if you are unsure how to perform.


FOR TIME
15-12-9-6-3 
  • Burpees
  • Air Squats 
  • DB Power Snatch (35#/25#)



COOL DOWN: Agility. A metabolic movement to slow down the heart rate.
  • 10 min. Walk/Run/Jog

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092719

9/27/2019

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​FLEX FRIDAY!!!!

Warm Up:
-PVC Stretch
​-Agility


WOD#1:
Death by Reps
*With a running clock,start with 1 rep inside a minute. Every minute add a rep.Keep going until you can no longer complete reps inside a minute.*
  • Pull Up
  • Wall Ball



COOL DOWN:
3 rounds
  • 1 minute of Flutter kicks
  • 1 minute of Russian Twists

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092619

9/26/2019

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Thursday-

Warm Up:
-PVC Stretch
-2 Rds w/ Light weight
  • 15 Hang Cleans & Press

WOD#1:
18 Min. EMOM (Every Minute on the Minute)
  • Min.1= 8 Power Cleans (135/95)
  • Min.2= 10 DB Snatch (50/35)




COOL DOWN:
  • 10 Minute on Assault/Air Bike

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092519

9/25/2019

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​WEDNESDAY


Warm UP:
-PVC Stretch
-5 x 100m Row
***Do 5 Air Squats in between sets***



WOD#1:
Chipper
4 Rds FOR TIME
  • 200m Run
  • 15 KB Swings (53/35)
  • 20 Double Unders OR Double Taps
  • 10 DB Squats (50/35)


COOL DOWN:
10 minute stretching/foam rolling

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092419

9/24/2019

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Tuesday


Warm Up:
-PVC Stretch
-2 Rds
  • 12 DB Shoulder Press
  • 12 DB RDLs
  • 12 Air Squats


WOD#1: Strength.
24 Min. AMRAP (As Many Reps/Rounds As Possible)
Barbell Complex.
  • 8 Floor Wipers (95/65)
  • 8 Power Snatches (95/65)
  • 8 Shoulder Press (95/65)



COOL DOWN:
  • 1600m/1 mile Run

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092319

9/23/2019

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Motivation Monday.

***Hungry Like Wolves Fall Release is this Saturday 9/28/19***



Warm Up:

-PVC Stretch

-Pull Up Progression (2 rds)
  • 30 secs Pull Up Hang
  • 30 secs Pull Up Swing
  • (10)- 2 swings->1 Pull Up->2 Swings
  • 5 Strict Pull Ups



WOD#1: Gymnastics
FOR TIME
RX:
  • 40 Pull Ups
  • 30 Ring Dips
  • 20 Toes to Bar


Scaled:
  • 40 Ring Rows
  • 30 Bench Dips
  • 20 Toes to Rig or V-Ups



COOL DOWN: Endurance.
  • 2,000 meter Row




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092119

9/21/2019

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HAPPY SATURDAY!!!


Warm Up-
-PVC Stretch
-Foam Rolling
- 1/2 Cindy- 10 mins 
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats



WOD:
Partner Workout
20 Minute AMRAP (As Many Rounds/Reps As Possible)
  • Partner 1 :
    • Rows
  • Partner 2: 
    • 10 DB Thrusters
    • 10 Wall Balls

Score: Total # of Calories Rowed. _________

***Partner 1 continuously rows until Partner 2 is finished with work and then switch****

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092019

9/20/2019

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FRIDAY!!!!


WARM UP:
-PVC Stretch
- Squat Therapy
  • 10 Wall Facing Squats
  • 20s Hip/Ankle Resistance band stretch x each leg
  • 20s Couch Sit


WOD#1: Strength.
Back Squat
  • 5 x 8 @70%


WOD#2: Endurance.
15 min EMOM
  • Min 1= 5 Devil Presses (30/20)
  • Min 2= 10 Push Press (95/65)
  • Min 3= 20 Air Squats



​COOL Down:
​
4 Rounds
  • 15 V-Ups
  • 15 Flutter Kicks

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September 19th, 2019

9/19/2019

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091819

9/18/2019

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Wednesday

Warm Up:
-PVC Stretch
-2 Rounds
  • 10 Push Ups
  • 10 Air Squats
  • 10 Ring Rows

WOD#1: Strength.
-Bench Press
  • 5 x 8 @70%


WOD#2: Endurance.
15 min. AMRAP ( As Many Reps As Possible)
1-2-3-4-5-6.....etc
  • Box Jumps
  • Ring Dips

***Keep adding reps til the 15 mins is up****


Cool Down:
3 Rounds
  • 1 min. of Plank
  • 1 min. of Hollow Hold
  • 30 secs. Rest

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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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