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 032524
WU:
100 Jump Rope
And then,
8 – 12 – 16
Wall Balls
4/3 Chin Ups
Double Unders
Strength: E3:30 x3
10 Back Squat
100 Step Farmer’s Carry
[EB10 – T3+7 – 7 – 5]
The Fun: 15:00 AMRAP
10 DB Curl & Press
20 Double Unders
10 Target Burpees
Rest 1:00
Tuesday 032624
WU: 3x
11/7 Cal Bike
7 Kipping Swings
14 Air Squats
14 Lemon Squeezers
Gate Run
The Fun: 2 Rounds (24:00)
:90 x2 p Station
Station 1:
15/10 Cal Bike
Max Beautiful Deadlifts (155#/105#)
— 1:00 —
Station 2:
10 Pull Ups
Max Air Squats
— 1:00 —
Staiton 3:
Gate Run
Max OH Sit Ups (25#)
— 1:00 —
Wednesday 032724
WU:
15/10 Cal Row
1x/2x
12 Step Overs
18 Face Pulls
15 Push Ups
9 Hanging Knee Raises
The Fun: 27:00 AMRAP
21 – 15 – 9
Calorie Row
21 Push Press (75#/55#)
— 400m Run —
21 – 15 – 9
Simu DB Front Raises (15#/10#)
15 Box Jumps
— Alleyway Walk —
21 – 15 – 9
Body Weight Tempo Dragon Flag Roll Up
9 DB Flat Bench
— Rest 2:00 —
Thursday 032824
The Fun: 3 RFT
Suitcase Carry to Gate (70#/53#)
Run to Apartment Driveway & Back to KB
Suitcase Carry Back Inside
20 Toes to Bar
Friday 032924
WU:
Gate Run
And then, 3x
9 Kb Sumo Deadlift High Pulls
6 Goblet Squats
3x 3 Point Plank
Mini-Band Land
Strength: E3M
2 Hang Power Cleans
+ 1 Hang Squat Clean
+ 12 Target to Target Squats
The Fun: For Quality
20 – 16 – 12 – 8 – 20
Barbell Hip Thrusts
Single Leg Step Ups p. Leg
20 Sit Ups
Saturday 033024
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
800m – 600m – 400m – Alleyway – Gate
Run
40 – 32 – 24 – 16 – 8
Oh Kb Swings (53#/35#)
Russian Twists
8 Tall Box Jumps
