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THE WOLF DEN

021920

2/19/2020

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Warm Up:
-PVC Stretch
-Leg Stretch



WOD#1: Strength.

-3 x 8 @65%
  • Bench Press

-4 x 4 @ 80%
  • Push Press behind the neck





WOD#2: Endurance.

SLAY

For Time
  • 50 Wall Balls (20/14)
then 2 Rounds
  • 15 Burpee Box Jump Overs (24"/20")
  • 20 Alternating DB Snatch (50/35)

TIME CAP: 10 mins.



Cool Down: Core/Mobility

5 x 20secs
20 secs rest
  • Hollow Hold

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021820

2/18/2020

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​
TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength.

-Squat Snatch
  • 5 x 4 @60%
  • 3 x 3 @70%



WOD#2: Endurance.
20 min. AMRAP
  • 8 Sumo Deadlift High Pull @75/55
  • 7 DB Push Press 35/25
  • 6 Pull Ups



COOL DOWN: Arms.
3 x 20
  • Skull crushers with Empty Bar(45/35)




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021420

2/14/2020

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FRIDAY!!!

Warm UP:
-PVC Stretch
-Leg Stretch



WOD#1: Strength.
8 x 3 @225/155 or 75%
  • DEADLIFT



WOD#2:Endurance.
VALENTINE'S DAY WOD
w/ a Partner


FOR TIME

"Buy In"
  • ROW 2000 meters

then
  • 100 Air Squats
  • 90 Mountain Climbers
  • 80 Bench Dips
  • 70 DB Snatch (53/35)
  • 60 Abmat Sit Ups
  • 50 Pull Ups
  • 40 Burpees
  • 30 Wall Balls
  • 20 Thrusters (115/85)
  • 10 Handstand Pushups

****SPLIT UP BETWEEN EACH PERSON*****




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021320

2/13/2020

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THURSDAY!


Warm UP:
-PVC Stretch
-Leg Stretch
-Burgener Warm Up

WOD#1: Strength
-5 x 6  @ 65%
  • Power Snatch


-4 x 3 @ 70%
  • Overhead Squat



WOD#2:Endurance

FOR TIME- LADDER 
  • 30 Double Unders or Double Taps
  • 20 Calorie Row
  • 10 Burpee to Pull Ups
  • 5 Full Squat Snatch @95/65
  • 10 Burpee to Pull Ups
  • 20 Calorie Row
  • 30 Double Unders or Double Taps





COOL DOWN: Arm Accessory

-3 x 12 @ 35/20
  • Seated Hammer Curls





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021220

2/12/2020

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​WEDNESDAY



Warm Up:
-PVC Stretch
-Leg Stretch
-Squat Therapy
  • 10 Wall Facing Squats
  • 30s Hip Stretch (left and right leg)
  • 30s Couch Stretch (left and right leg)



WOD#1: Strength.
5 x 3 @225/185 OR 70% of 1 RM
  • Back Squat




WOD#2: Endurance
FOR TIME
8 Rounds 
  • 4 DB Thrusters (35/25)
  • 8 Deadlifts (135/95)
  • 12 Ab mat Sit Ups




COOL DOWN: Core Accessory

-3x20
  • In and Outs






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021120

2/11/2020

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​
​TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
- 2 rds w/ Empty Bar
  • 8 Good Mornings
  • 8 Shoulder to Overhead
  • 8 Front Squats


WOD#1: Strength.

-6 x 4 @ 155/125 or 70% of 1RM
  • Power Cleans
-5 x 4 @ 135/95 or 60% of 1RM
  • Push Jerk




WOD#2: Endurance
18 EMOM (Every Minute On the Minute)
  • 6 Hang Power Cleans @ 115/75
  • 4 Bar Facing Burpees




COOL DOWN: Arm Accessory.

4 x 15 
  • Ring Curls
  • Push Ups





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021020

2/10/2020

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MONDAY




Warm Up:

-PVC Stretch
-Leg Stretch



WOD#1: Strength.
4 x 7 @155/125 OR 40% of your 1 RM
  • Deadlift




WOD#2: Endurance
12 Minute AMRAP (As Many Rounds As Possible)
  • 12 Wall Balls
  • 12 Med Ball Cleans
  • 12 Med Ball Sit Ups






COOL DOWN: Accessory. 
  • 50 Toes to Bar/ Lying Toes to Rig











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020720

2/7/2020

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FRIDAY



WARM UP:
-PVC Stretch
-Leg Stretch
-2 Rds:
  • 20 Air Squats
  • 20 Russian KB Deadlifts (lightweight)

WOD#1: Strength/Endurance
FOR TIME
10 x 10 
  • Deadlifts @135/95
  • Box Jumps (24"/20")




COOL DOWN: Core
4 x 8
  • V-Ups

4 X 30secs
  • ​Plank Hold


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020520

2/5/2020

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WEDNESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
- 15 min. Jog


WOD#1: Strength/Endurance.

-5 ROUNDS FOR TIME
  • 20 Cals on Bike/Row
  • 5 Bench Press @ 185/135

REST 5 Minutes

-5 ROUNDS FOR TIME
  • 15 Cals on Bike/Row
  • 10 Bench Press @155/105

REST 5 minutes

-5 ROUNDS FOR TIME
  • 10 Cals on Bike/Row
  • 15 Bench Press @135/75










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020420

2/4/2020

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TUESDAY



Warm Up:

-PVC Stretch
-Leg Stretch




WOD#1: Strength
10-8-6-4-2-4-6-8-10
  • Squat Cleans (115/85)
  • Clean and Jerk (115/85)



WOD#2: Endurance
For Time
  • Max Effort- 2,000m Row



COOL DOWN:​ Core/Mobility
4x15
  • Hanging Leg Raise on Rings
  • Push Ups

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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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