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THE WOLF DEN

052918

5/29/2019

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​WEDNESDAY


​

Warm Up:
-PVC Stretch
-Foam Rolling
-Resistance Band


WOD#1:Strength
Snatch
  • 5x4 @ 65%


***If you don't have numbers, build to a challenging set. Work on form***


WOD#2: Conditioning

20 minute AMRAP (As Many Reps/Rounds As Possible)
  • 10 Calorie Bike/Row
  • 15 Med Ball Cleans
  • 20 Abmat Sit Ups

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052819

5/28/2019

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FORGOT TO POST YESTERDAY.
HAPPY MEMORIAL DAY!

MURPH DAY!!!!!

BREAK IT UP HOW YOU LIKE, RUN WITH 20LB VEST FOR MORE OF A CHALLENGE.


​

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052319

5/23/2019

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Thursday

Warm Up:
-PVC Stretch
-2 Rounds
  • 10 Air Squats
  • 10 DB Clean and Press



WOD#1: Endurance
-20 Minute AMRAP (As Many Reps/Rounds As Possible)
  • 3 Deadlifts (155/110)
  • 2 Power Cleans (155/110)
  • 1 Push Jerk (155/110)
  • 10 Calorie Row




COOL DOWN:
FOR TIME
  • 15 Toes to Bar*
  • 10 Handstand Push Ups **
  • 5 Bar Muscle Ups***
  • 10 Handstand Push Ups
  • 15 Toes to Bar


Modifications
* Hanging Knee Raise or Knees to Elbows
**Declining Push Ups
*** Strict Pull Ups to Dips

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052219

5/22/2019

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​Happy HUMP Day!!

WARM UP:
-PVC Stretch
-Leg Stretch

-2 Rounds
  • 20 Ring Rows
  • 20 Bench Dips
  • 20 Side Lunges

WOD#1: 1/2 MURPH.
FOR TIME

  • Run 1 Mile
  • 50 Pull Ups
  • 100 Push Ups
  • 150 Squats

****Split Up However You Like*****
EX: 
-Run 1/2 mile
-10 Rds of 
5 Pull Ups
10 Push Ups
15 Squats
-Run 1/2 mile

Cool Down:
-2 Rounds
  • 1 minute plank hold
  • 50 Mountain Climbers
  • 1 minute hollow hold
  • 50 Russian Twists
  • 1 minute hanging hold

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052119

5/21/2019

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TUESDAY



Warm Up:
-PVC Stretch
-2 ROunds
  • 12 Air Squats
  • 12 Box Jumps
  • 12 Front Lateral Raise


WOD#1:Conditioning
FOR TIME

-3 rounds
  • 20 DB Snatch
  • 20 Close Grip Push Ups

-2 Rounds
  • 30 Australian Pull Ups
  • 30 KB Swings

-1 Round
  • 40 Calorie Row 
  • 40 Jump Squats



COOL DOWN:
5 Rounds
  • 10 Toes to Bar
  • 10 Wall Balls

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052019

5/20/2019

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MONDAY
​
Get your hands on some HUNGRY LIKE WOLVES apparel right
HERE

​Warm Up:

-PVC Stretch
- 2 Rounds
  • 10 DB Shoulder Press
  • 10 DB Back Squats


WOD#1:Strength.
1-10 Reps
For Time
  • Power Clean (135/95)
  • Handstand Push Ups



WOD#2: Endurance
Hero WOD "Will Lindsay"
For time

10 Rounds
  • ​3 Devil Presses (55/35)
  • 22 Alternating DB Lunges (55/35)
  • 19 Air Squats


Cool Down:
  • 100 Ab Mat Sit Ups

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051719

5/17/2019

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Happy Friday YALL!

Warm UP:
-PVC Stretch

-2 Rounds
  • 10 Goblet Squat
  • 10 Alt. Walking Lunge



WOD#1: Strength.

FOR TIME
  • 100 Deadlifts (185/135)

  • (****Everytime you break up DL, do 5 Burpees*****)



COOL DOWN: Cardio
  • Run 1 mile

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051619

5/16/2019

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Warm Up:
-PVC stretch

-3 Rounds
  • 7 DB RDL
  • 7 DB Shoulder Press
  • 7 Wall Balls


WOD#1: Endurance
FOR TIME
  • 50 Plate to Overhead
  • 50 Ab Mat Situps
  • 50 KB Swings
  • 50 DB Snatches
  • 50 Burpees



COOL DOWN: Conditioning
TABATA x 8 Rounds
(20 secs ON/10 secs REST)
  • Alternating Rope Slams
  • Mountain CLimbers


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051419

5/14/2019

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TUESDAY!!!




Warm Up:
-PVC Stretch

-PVC Snatch- Mimic snatch, hang, power, squat.

2 Rounds
-8 DB Thrusters
-8 Push Ups
-8 Side Lunges


WOD#1:Strength
Snatch
  • 3 x 7 Power Snatch
  • 2 x 8 Hang Power Snatch
  • 1 x 9 Squat Snatch


***Find a weight that is accessible to you.


WOD#2: Conditioning
FOR TIME

4 Rounds
  • 100 Jump Rope
  • 50 Air Squats





COOL DOWN:
  • 100 Mountain CLimbers
  • 80 Heel TOuches
  • 60 Abmat Crunches
  • 40 Flutter Kicks
  • 20 Hanging Leg Raise

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051319

5/13/2019

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​NEVER MISS A MONDAY.

3 TIPS FOR TODAY.

1. BE PASSIONATE ABOUT SOMETHING BIGGER THAN YOURSELF.

2.BE PROACTIVE ABOUT YOUR DREAMS. STOP WAITING, START DOING.

3. BE PATIENT WITH PEOPLE. GIVE THE LOVE YOU WISH TO RECEIVE.



WARM UP:
-PVC Stretch
-2 Rounds
  • 15 DB Chest Fly
  • 50 Jumping Jacks
  • 15 Goblet Squat



WOD#1: Strength
Bench Press
  • 1 x 8 @ 135/95
  • 1 x 6 @ 155/115
  • 1 x 4 @ 185/145
  • 2 x 3 @205/165

WOD#2: Conditioning
TEAM OF 2
FOR TIME
  • 100 Calorie Row
  • 100 Burpees
  • 100 Pull Ups/ Ring Rows



COOL DOWN:
-"Buy In"
  • 1 minute Hollow Hold
-5 Rounds
  • 15 Crucifix Crunch
  • 15 Seated In and Outs
-"Buy Out"
  • 1 minute Plank Hold



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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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