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
WU: 4x
Gate Run
1 Wall Climb
Bear Crawl Across
5 Push Ups w/ 2 Shoulder Taps
Strength: Shoulder Burn
Strict Press + Push Press
10+10/7+7/5+5
Then, Working Sets
5+5
5+5
3+5
3+5
2+5
2+5
The Fun: 5 RFT
6 Burpee Box Jumps (24”/20”)
18 Sit Ups
24 Double Unders (60 Singles)
Tuesday
The Warm Up:
Alleyway Run
And Then,
12 Light OH Kb Swings
9 Goblet Squats
Shuddle Run
6 Kipping Swings
3/2 Strict Pull Ups
The Fun: Swing Sprint Redux
Every 2:00 for 12:00
Eye Lvl Kb Swing (70#/53#)
3 Pt. Sprint
-Reps decrease from 20 to 10 going down by 2 each round
-The Sprint is a 2 point shuttle with a 3rd sprint through leg
-Walk/Jog back to the line as the second group works
The Conditioning: 8:00 AMRAP
2-4-6-8-…-12-14-etc. Pull Ups
16 Air Squats
Wednesday
WU:
Alleyway Run
And Then,
3x
12 Wall Balls
6 V-Ups
And Then,
Gate Run
And Then,
3x
12 Wall Balls
6 V-Ups
The Fun: E3M x6
3 Hang Snatch (or Hang Power + Overhead Squat) (115#/75#)
2/1 Muscle Up
And then, at 18:00
6:00 AMRAP
100 EB Overhead Squats*
EMOM: 3x 3 Point Planks
Thursday
The Fun: 25:00 Steady Eddie
10 DBL DB Hang Muscle Clean & Push Press (50#/35#)
OH Carry Down
10 Incline DB Bench Press
Farmers Carry Back
20 Kb SDHP
Gate Walk
Friday
WU: 3x
Gate Run
4/3 Strict Pull Ups
12 Plate Ground to Overhead
10 Overhead Plate Lunges
The Fun: For Time
400m Run
15 Power Cleans (135#/85#)
Alleyway Run
10 Power Cleans
Gate Run
5 Power Cleans
3:00 after completing
“Tri Mini”
500m/350m Row
30/20 Cal Bike
400m Run
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
50/40 – 40/32 – 30/24 – 20/16 – 10/8
Cal Row
EB Push Press
Russian Twists
Jumping Lunges
Alleyway MB Run
