Blog Archives - HUNGRY WOLVES APPAREL

112719

11/27/2019

WEDNESDAY

Warm Up:
-PVC Stretch
-Shoulder Mobility w/ Resistance Band

WOD#1: Strength
5 Rounds

3 Strict Overhead Press
3 Push Press
3 Push Jerk

*****Add weight after each round*****

WOD#2: Endurance
FOR TIME

4 Rounds

10 Toes to Bar/ Hanging Knee Raise/Lying Leg Raises
15 Wall Balls (20/14/10)
20 KB Swings (53/35/25)

COOL DOWN:

1,000m Row

112119

11/21/2019

THURSDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-Agility

High Knees
Butt Kicks
Straight Leg Toe Touches
Alternating Side Lunges
Bear Crawl
12 Air Squats

WOD#1:Endurance
5 Rounds

5 Burpees
10 Med Ball Cleans
20 Ring Rows
40 Double Unders/ Double Taps OR 80 Singles - Jump Rope
****After each round, 30 second Wall Sit****

COOL DOWN: Conditioning
FOR TIME

2,000 m Row

112019

11/20/2019

WEDNESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
- 1 round

10 Air Squats
10 Push Ups
10 DB Shoulder Press
10 DB Front Squats

WOD#1: Strength/Endurance
FOR TIME
10*9*8*7*6*5*4*3*2*1

Squat Cleans (95/65)
Shoulder to Overhead (95/65)
*In between each round, perform 30 second Handstand Hold (may use wall)

COOL DOWN: Core
FOR TIME

100 Ab Mat Sit Ups

111919

11/19/2019

Tuesday

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

10 Air Squats
10 Push Ups
10 Pull Ups

WOD#1: Endurance
20 MINUTE AMRAP (As Many Rounds/Reps As Possible)

5 InchWorms
10 Burpees
15 Back Squat (115/85)

COOL DOWN: Conditioning
FOR TIME

1 mile Run

111819

11/18/2019

MONDAY

Warm Up:
-PVC Stretch
-Leg Stretch

-2 Rounds w/ an Empty Bar

Deadlift
Good Mornings
Shoulder Press

WOD#1: Endurance/Strength. Barbell Complex. Supposed to be light weight to move through each movement WITHOUT dropping bar.
10 Rounds FOR TIME

5 Deadlifts (95/75/45)
5 Hang Power Cleans (95/75/45)
5 Push Press (95/75/45)
5 Front Squat (95/75/45)

***5 BURPEE PENANCE FOR DROPPING BAR OR LETTING BAR GO***

COOL DOWN:
3 RDS

15 Seated In and Outs
15 Lying Leg Lifts
15 Abmat Situps

111519

11/15/2019

FRIDAY

WARM UP:
-PVC Stretch
-Leg Stretch
- 400m Run

WOD#1: Endurance
FOR TIME

20 Burpees to Plate
30 Med Ball Cleans (20/14)
40 Glute Bridges on Bench
50 Calorie Row
40 Glute Bridges on Bench
30 Med Ball Cleans (20/14)
20 Burpees to Plate

COOL DOWN:
3 Rounds

1 minute of plank
1 minute of hollow hold

111419

11/14/2019

THURSDAY

Warm Up: Flexibility
-PVC Stretch
-Leg Stretch

WOD#1: Gymnastics
12 min. EMOM (Every Minute On the Minute)

Even Minute- 5 Strict Pull ups
Odd Minute- 5 Ring Dips

WOD#2: Endurance
MetCon (AMRAP)

-4 minute AMRAP (As Many Rounds/Reps As Possible)

10 Sumo Deadlift High Pull (95/65)
10 Med Ball Sit Ups

Rest 2 Minutes

-4 Minute AMRAP (As Many Rounds/Reps As Possible)

15 Hang Cleans (95/65)
15 Push Ups

Rest 2 Minute

-4 Minute AMRAP (As Many Rounds/Reps As Possible

20 KB Swings
20 DOuble Unders/ Double Taps OR 40 Single Jump Ropes

COOL DOWN:
-10-15 minute Accessory Work= Stretching/Foam Rolling

111319

11/13/2019

WEDNESDAY

Warm Up:
-PVC Stretch
-Leg Stretch

WOD#1: Strength.

10 x 5

Snatch (Moderate to Heavy Weight)

WOD#2: Endurance
FOR TIME
3 Rounds

21 DB Push Press (35/25)
15 Hanging Knee Raise
9 Hand Release Push Ups

COOL DOWN:
6 Rounds

1 minute of Punching Bag/ Shadow Boxing
30 secs. Rest

111119

11/11/2019

MONDAY : VETERAN'S DAY

Enjoy 50% OFF your HUNGRY LIKE WOLVES purchase HERE , using code: VET50

Warm Up:
-PVC Stretch
-Leg Stretch

WOD#1: Strength
10 x 5

Bench Press (Moderate to Heavy weight)

WOD#2: Endurance
"ARMISTICE"

11 minute AMRAP (As Many Reps As Possible)

11 Power Cleans (135/95)
11 Bar Facing Burpees
19 Deadlifts (135/95)
18 Pull Ups

*Veteran's Day has been observed since 1954 by the US and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WW1. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veteran's Day: A Celebration to honor America's veterans for their patriotism, love of country and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day, 11th hour to celebrate he service of all US Military Veterans in a meaningful way within their own communities.

COOL DOWN:

15 mins accessory work/foam rolling/stretching

110819

11/8/2019

FRIDAY-

Warm Up:
-PVC Stretch
-10 Mins of Agility

WOD#1: CROSSFIT OPEN 20.5

RX^^^^^

SCALED:
20 Min. CAP
Partion Any Way, Any Order

40 Pull Ups / Jumping Pull Ups
80 Cal. Row
120 Wall Balls (14/10)

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