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Warm Up:
-Resistance Band Stretch
-3 Rounds (Lightweight)

• 20 DB Chest Flys
• 20 Front Lateral Raise

WOD#1: Upper Body Strength.
20-15-10 
*Add weight per set on the barbell. Start with an easy weight for more reps and by the 10 set, should be close to your max

• Bench Press*
• Pull Ups/Jumping Pull Ups
• Single Arm DB Chest Press on Floor-Left
• Bent Over Barbell Row*
• Single Arm DB Chest Press on Floor-Right

COOL DOWN: Full Body HIIT.
TABATA (20 secs ON/15 secs REST) x 5 Rounds

• Air Squats with Weight Vest
• Battle Rope Slams

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HUMP DAY!!!
​(BLACK FRIDAY SALE.....Save 50% OFF entire order using code:WOLFPACK)

Went back to Crossfit Loop here in Castle Rock, Colorado. The workout we did is as follows:

Warm Up:
-3 mins. Assault Bike
-PVC Stretch
-Leg Stretch
- 3 Rounds

• 10 Single Arm DB Deadlift
• 15 Banded Good Mornings
• 10 Box Jumps/Step Ups

-EMOM for 10 mins

• 3-5 Ring Muscle Ups

OR

• 10 Ring Pulls 
• 10 Ring Dips

***Alternate every minute between

WOD#1: Full Body. Heavy Deadlift
FOR TIME (21-15-9)

• Deadlifts (225/185)
• Burpee Box Jump Overs (24"/20")

TUESDAY!!!
Sorry for the lack of posts, currently on vacation, but did get the opportunity to workout at Crossfit Loop in Castle Rock, Colorado. Such an amazing box, the trainers and owners were so welcoming and managed to make my drop in experience a great one. I highly recommend this gym!!!!!


****​ALSO THIS FRIDAY IS OUR BLACK FRIDAY SALE. SAVE 50% OFF YOUR ENTIRE ORDER WHEN YOU USE THE CODE: WOLFPACK

Warm Up:
- 3 Mins each;

• Row Machine
• Assault Bike

-PVC stretch and walk through of Snatch and Push Jerk movements
-2 rounds

• 10 ​DB Strict Press
• 10 Alternating DB Snatch
• 10 Toes to Bar

WOD#1: Strength. Do each movement for 8 rounds, rest 3 minutes and then move onto the next movement.

TABATA (20 seconds WORK/ 10 seconds REST) x 8 Rounds

• Push Jerk

REST 3 MINUTES

• Pull Ups

REST 3 MINUTES

• Push Ups

REST 3 MINUTES

• Hang Power Snatch

*RX: 95/75
**Scaled1: 75/55/ Pull Ups with Resistance Band/ Push ups on box
***Scaled2: 45/35/Jumping Pull Ups/Push Ups on Knees

Record your lowest rep of each movement, tally them up and that will be your score for the workout.

​


Happy FLEX Friday!!!!!
​
Warm Up:
-Stretch
-8-10 minute Row



WOD#1: Endurance/Power
5 Rounds
1st movement= 40s/2nd movement= 20s
1 minute rest after each round
(95/75)

• Power Clean
• Jump Rope

 

• Sumo Deadlift
• Plank

 

• Push Jerk
• Battle Rope

 

• Bent Over Row
• Wall Sit

COOL DOWN: Full Body HIIT.
21-15-9

• Burpees
• Pull Ups
• Pushups

Warm Up:
-Resistance Band Stretch
-2 rounds ( Light weight dumbbells)

• 21's
• Skull Crushers

Then

• 80 lunges with weight vest

WOD#1: Arms. Finish 3 rounds of each superset and then move onto the next superset. Try and go heavy a little heavier than usual, but not too heavy. Try and aim to do a minimum of 12 reps.
3x/12-15 reps

• BB Curl
• BB Close Grip Chest Press

• Seated DB Hammer Curls
• Standing Tricep Extensions w/ plate

• Ring Curls
• Ring Push Ups

COOL DOWN: Abs/Core.
-5 Rounds/20 reps

• Plank Jacks
• Plank Knee to Elbow
• Lying Leg Lifts with med ball
• V-Sits with med ball

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TUESDAY

​Warm Up: A little something to get your heart rate up.
Every 2 minutes x 4 rounds;

• 8 KB Goblet Squat
• 6 Calorie Row
• 4 BB Thruster

WOD#1: Power. 
FOR TIME
21-15-9

• Sumo Deadlift High Pulls (95/75)
• Front Squats (95/75)
• Push Jerk (95/75)

WOD#2: Endurance
FOR TIME

• 100 Jumping Jacks
• 80 Mountain Climbers
• 60  Calf Raises
• 40 Air Squats
• 20 Box Jumps

COOL DOWN: Core. Get a stopwatch going and add a rep of Toes to Bar within the minute. 
EMOM til Failure

• Minute 1 = 1 Toes to Bar
• Minute 2 = 2 Toes to Bar
• Minute 3 = 3 Toes to Bar

******* Continue until you can no longer do any within the minute.

Warm Up:
-PVC Stretch

- Full Body exercises- Do slow and concentrated movements. Control Breathing

• 15 KB Single Arm Clean and Press- Left
• 15 DB Squat
• 15 KB Single Arm Clean and Press- Right
• 15 DB Russian Deadlift

-Resistance Band stretch



WOD#1: Strength.
-10-8-6-4-2 FOR TIME

• Snatch (75/55)
• Over Head Squat (75/55)
• Handstand Push Up
• Pull Up

WOD#2: Conditioning
-5 min. AMRAP

• 12 Deadlift (155/115)
• 12 Burpees
• Calorie Row (the remainder of time in the 5 minutes)

[3 Minute Rest]

-5 min. AMRAP

• 9 Deadlift (185/145)
• 9 Burpees
• Calorie Row (the remainder of time in the 5 minutes)

[3 minute Rest]

-5 min. AMRAP

• 6 Deadlift (225/175)
• 6 Burpees
• Calorie Row ( the remainder of time in the 5 minutes)

COOL DOWN:
-10 Rounds

• 100 m run
• 100 Jump Rope
• 100 Alternating Waves on Battle Rope

WOD#1

"WADE"
For Time, wearing 20lb vest

• Run 1200 meters 

4 Rounds of:

• 12 strict pull ups
• 9 strict dips
• 6 strict handstand push ups

 

• Run 1200 meters

U.S. Army Spc. Andrew Wade of Antioch,Illinois, died on March 9,2011, in Bagram Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum,New York.

​To you and to all, thank you!!!!


RECEIVE 30% OFF ENTIRE HUNGRY LIKE WOLVES ORDER USING CODE: VETERANS

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Happy FLEX FRIDAY!!!!!


Warm Up: Cardio/Upper Body
-Run 1 Mile

-Arm Blaster = 21-15-9

• Ring Curls
• Pendalay Row
• Ring Tricep Extension

WOD#1:POWER
-10 Rounds FOR TIME

• 3 Power Cleans (135/95)
• 2 Push Jerks (135/95)
• 1 Split Jerk (135/95)
• 5 Ring Dips

COOL DOWN: Core.
2-3 Rounds
45 s ON/ 15 second REST

• Plank Jack
• Mountain Climbers
• Crucifix
• Flutter Kicks
• Heel Touch
• Opposite Knee to Elbow Plank
• Bicycles
• Russian Twist