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THE WOLF DEN

022820

2/28/2020

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TIME TO GET STRONGER.

​HAPPY FRIDAY



Warm Up: 
-PVC Stretch
-Leg Stretch


WOD#1: Strength

-Wide Grip Deadlift
  • 21 @ 30%
  • 15 @50%
  • 9 @ 70%



WOD#2: Endurance.
FOR TIME
  • 25 Strict Pull Ups
  • 25 Strict Press #75/45
  • 25 Bar Muscle Ups or Ring Rows to Ring Rips
  • 25 Handstand Push Up
  • 25 Box Jumps


COOL DOWN:
Pistol Squat Progression

-Place resistance band on rig and practice pistols by sitting on band
*****Use box or bench in place of resistance band******



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022720

2/27/2020

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​THURSDAY!!!!



Warm Up:
-PVC Stretch
- Leg Stretch



WOD#1: Strength.

Clean and Jerk
  • 4x4 @ 70%
  • 3x3 @75%



WOD#2: Endurance
Intervals


3 Rounds FOR TIME

1 min. per station- Accumulate as many reps for movement
  • Toes to Bar
  • Push Press @ 75/55
  • KB Goblet Squat @35/25
  • Rest




COOL DOWN: Arm Accessory

5 x 10
  • Wide Grip Pull Ups
  • Close Grip Pull Ups
  • Wide Grip Push Ups
  • Close Grip Push Ups



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022520

2/25/2020

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TUESDAY


Warm UP:
-PVC Stretch
-Leg Stretch
-Hip Mobility Stretch with Resistance Band
-Squats facing Wall




WOD#1: Strength.
-Front Squat
  • 5 x 2 @90%




WOD#2: Endurance.
18 min EMOM (Every Minute On the Minute)

  • 4 Ring Dips/ Bench Dips
  • 3 Pull Ups
  • 2 Thrusters @ 95/65




COOL DOWN: Arm Accessory

4 x 12
  • Close Grip Empty Barbell Curl

4x 12
  • Standing Tricep Extension w/ Empty Barbell

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022420

2/24/2020

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​Monday


Warm up:
-PVC Stretch
-Leg Stretch

​


WOD#1: Strength.
 
10-8-6-4-2
  • Deadlift (add weight each round)



WOD#2: Endurance.
9 min. AMRAP
  • 3 Hang Power Snatches (75/55)
  • 3 Overhead Squats (75/55)
  • 30 Single Jump Ropes

****Add 3 reps every round to HPS & OHS...Keep the Jump rope the same****



COOL DOWN:

4 x 15
  • Hanging Knee Raise

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022120

2/21/2020

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​
HAPPY FLEX FRIDAY!

Warm Up:
-PVC Stretch
-Leg Stretch




WOD#1: Strength.
5 x 5 @85%

  • Deadlift





WOD#2: Endurance

FOR TIME
  • 30 KB swings
  • 20 Air Squats
  • 10 Burpees
  • 20 Air Squats
  • 30 KB Swings




COOL DOWN:
1 min. HOllow Hold






COOL DOWN: Core/Mobility



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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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    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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