Mary is always looking great. And Saturday was no different. She smashed the DB Push Press and Deadlift workout! You’re awesome Mary!
Three Fridays in a row: March 1st, 8th, and 15th.
GET STARTED TODAY
Whether you would like to jump into a class or plan out your 1on1 Training Program with your coach, the first step is to schedule your Free Intro to Black Wolf through the button below!
YOUR WEEK OF WORKOUTS
Monday 021924
WU:
Gate Run
8 – 12 – 16
Strict Push Ups
16 Alt DB Snatch
16 SA DB Push Press (Alt e/ 4)
16 Lemon Squeezers
The Fun: For Time
800m Run
And then,
7 Rounds
7 Clean & Jerk (135#/85#)
7 HSPU
And then,
800m Run
Tuesday 022024
WU:
150 Jump Rope
6 Jumping Chin Ups w/ 2 Ct Negative
12 Plate G2OH
And then,
18 – 12 – 6
Hollow Flutters
Scissor Kicks
Strict Pull Up Dev: E2:00 x3
ME Strict Pull Ups + Jumping Pull Ups to 10 when Total is Less
OR 2 Negatives + 8 Jumping C2B
Strength: Strict Press
7-7-5-5-5
And then, 2 Rounds w/ Rest
w/ 75/55 or Less
15 UB Strict/Push Press
The Fun: 12:00 AMRAP
48 Double Unders
8 OH Sit Ups
16 Russian Twists
32 Flutter Kicks
Wednesday 022124
WU:
Gate Run
5 Box Jumps
3x [1 Kb High Pull to Goblet Clean + 3 Gob Squats ]
3 Chin Ups
Strength: Front Squats
E3M
10 – 10 – 7 – 7 – 7
The Fun:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Alternating SA Devil Press (50#/35#)
10 Box Jumps (24”/20”)
Thursday 022224
WU:
Gate Run
40 Waking Lunges
And then, 2x
Gate Run
And then
1 – 3 – 5
Crossbody Toe Touch
And then,
3 Slow Motion Ring Rows (3 Up/2 Hold/3 Down)
+ 7 Regular Ring Rows
The Fun: 25:00 Steady Eddie
7-5-3 p/ Leg
Single Leg Deadlifts (35#/25#)
And then,
OH Lunge Down
7/5 Chin Ups
OH Lunge Back
400m Run
Friday 022324
WU: 3x
8/6 Cal Row
1 Wall Climb
6 Kipping Swings
4 Bupree Box Jumps
The Fun: 3 Rounds
:90×2 per Station and then 1:00 Transition
Station 1:
6 Burpee Box Jump Overs
ME DB Curl & Press
Station: 2:
12/9 Cal Row
ME Sit Ups
Station 3:
2 Wall Climbs
ME Pull Ups
And then, after completing 3 Stations
2:00 Rest Between Rounds
Saturday 022424
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: For Time
2-4-6
Thrusters (155#/95#)
2 Muscle Ups
And then,
Alleyway Run
And then,
2-4-6
Hang Squat Cleans
4 Chest to Bar Pull Ups
And then,
Alleyway Run
And then,
2-4-6
Front Squats
6 Pull Ups
