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THE WOLF DEN

103119

10/31/2019

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THURSDAY

​HALLOWEEN!


Warm Up:
-PVC Stretch

-10-15 Min. Run



******IF YOU DO NOT HAVE A PARTNER, CUT REPS IN HALF*******

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103019

10/30/2019

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WEDNESDAY

Warm Up:
-PVC Stretch
-Leg Stretch


WOD#1: Strength
10-8-6-4-2
  • Squat Cleans

**Add weight after each set**



WOD#2: Endurance
-3 Rounds
5 Minute AMRAP (As Many Reps/Rounds As Possible)
  • 4 Burpees 
  • 8 Air Squats
  • 12 Power Cleans (135/95)

**Rest 1 Min. between each round. Restart the AMRAP after each round**


COOL DOWN:
-2 Rounds
  • 100 Mountain Climbers

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102919

10/29/2019

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​TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength..
10 EMOM
  • 12 Alternating DB Snatch (50/35/25)



WOD#2: Endurance.
For Time
50*40*30*20*10
  • Abmat Sit Ups
*10 Power Snatch in between reps (95/75/55)




COOL DOWN:
For TIME
  • ​60 Box Jumps

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102819

10/28/2019

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​
MONDAY

Warm Up:
-PVC Stretch
- Resistance Band Stretch
-Lower Body stretch


WOD#1: Strength

"KUTSHBACH"
7 Rds.
  • 11 Back Squat (185/125)
  • 10 Push Jerks (135/95)


***If you need to modify more, go lower in weight. Keep the same reps.***



WOD#2: Endurance.
10 Min EMOM (Every Minute On the Minute)
  • 8 Air Squats
  • 8 Hanging Knee Raises


COOL DOWN:
-10-15 min. Stretching/Foam Rolling

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102519

10/25/2019

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FRIDAY: CROSSFIT OPEN 20.3

Warm Up:
-PVC Stretch
-Agility-
  • High Knees
  • Alternating Side Lunge
  • Butt Kicks
  • Alternating Lunge with a Twist
  • Bear Crawl
  • 10 Air Squats
  • 10 Push Ups

***Take a few mins to prep for the deadlift. Build up to the workout weight you will start with***


WOD#1: CROSSFIT OPEN 20.3

-FOR TIME (RX) - 9 MINUTE CAP
21-15-9
  • Deadlifts (225/155)
  • Handstand Push Ups

THEN:
21-15-9
  • Deadlifts (315/205)
  • 50 ft. Handstand Walk



-FOR TIME (SCALED) - 9 MINUTE CAP
21-15-9
  • Deadlifts (135/95)
  • Hand Release Push Ups

THEN:
21-15-9
  • Deadlifts (185/135)
  • 50 ft. Bear Crawl


***Of course, once you scale, if you need to scale the weight back on deadlifts even more, that will work, just make sure the 2nd set of deadlifts if a heavier lift than the first.***



COOL DOWN:
-Foam Roll/Stretch


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102419

10/24/2019

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THURSDAY

WARM UP:
-PVC Stretch
-Resistance Band Stretch


WOD#1: Strength.
-5x5 (Increase your weight)
  • Sumo Deadlift High Pull



WOD#2: Endurance.
FOR TIME
  • 400m Run
  • 20 Devil Presses (35/25)
  • 400m Run
  • 20 Devil Presses (35/25)
  • 400m Run
  • 20 Devil Presses (35/25)
  • 400m Run



COOL DOWN:
-10-15 min. Stretch Foam Rolling

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102319

10/23/2019

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​Wednesday

WARM UP:
-PVC stretch
- Snatch Burgener Warm Up 

​

WOD#1: Strength.

5 x5 (Increase your weight)
  • Snatch



WOD#2: Endurance.
-3 Rounds FOR TIME
  • 24 Hang Power Snatch (75/55)
  • 24 Abmat Sit Ups
  • 24 Med Ball Cleans (20/14)


COOL DOWN: 
  • 1000m Row

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102219

10/22/2019

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​Tuesday


Warm Up:
-PVC Stretch
-2 Rounds w/ Empty Bar
  • 8 Russian Deadlift
  • 8 Good Mornings
  • 8 Back Squat



WOD#1: Strength.
5 x 5 (Increase your weight)
  • Clean and Jerk


WOD#2:Endurace.
Chipper- FOR TIME
  • 10 Hang Power Clean (185/135)
  • 15 Bar Facing Burpees
  • 20 Strict Pull Ups
  • 50 Cals on Air Bike
  • 20 Strict Pull Ups
  • 15 Bar Facing Burpees
  • 10 Hang Power Cleans (185/135)



Cool Down:
10-15 Stretching/ Foam Rolling

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101819

10/18/2019

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HAPPY FLEX FRIDAY!!!

Warm Up:
-PVC Stretch
-Agility
  • High Knees
  • Butt Kicks
  • Alternating Walking Lunge with a twist
  • Alternating Side Lunge
  • Straight Leg Kicks
  • Bear Crawl
  • 10 Air Squats
  • 10 Push Ups
  • 10 Pull Ups


WOD#1: CrossFit Open 20.2


RX^^^^^




SCALED-
20 Min. AMRAP (Reps)
  • 4 DB Thrusters (35/25)
  • 6 Hanging Knee Raise
  • 24 Singles (Jump Rope)


COOL DOWN:
  • 15 mins. Stretching and Foam Rolling


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101719

10/17/2019

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THURSDAY 

Warm UP:
-PVC Stretch
-Leg Stretches
-5 min. Light Jog



WOD#1: Endurance.

"BULGER"- For Time
10 Rounds
  • 150m Run
  • 7 Chest to Bar Pull Ups
  • 7 Front Squats (135/95)
  • 7 Handstand Push Ups /  Pike Push Ups/ Incline Push Ups


COOL DOWN: Accessory Work.
  • 10-15 min. stretching/foam rolling

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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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