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 051324
WU:
Gate Run
And then, 2x
10 Push Ups
8 Box Step Overs
6/4 Strict Pull Ups
Strict Pull Up Dev: E2M x5
10 Strict Pull Ups*
10 Plate or DB Pull Overs
* Max Unbroken at the start of each round and then straight to adding a jump assist
** Plate/DB Pull Over:
To Target Lats on the Pull Over Flair Elbows Out: https://youtu.be/5YStMv6m2g8
The Fun: 20:00 AMRAP
3 Clapping Push Ups
+ 6 Push Ups w/ 1 Tap
+ 12 Knee Push Ups
15 DB Box Step Over (20” or Lower w/ 2 DBs if Possible 35#/25#)*
9 Burpee Toes to Bar
Rest 2:00
* Box height has nothing to do with Rx so please do not be distracted by having to step on a higher box. The goal is to move steadily. If you are having to slow because of box height you are missing the workout.
Tuesday 051424
Power Clean & Jerk Workout – Sets of 10/7/5 + Front Squats & Bent Over Rows
WU:
Gate Run
7 – 14 – 21
Wall Balls
Lemon Squeezers
5/3 Chin Ups
The Strength: “Grace is Coming”
3:00 EMOM
7 Power Clean & Jerk (75#/55#)
@4:00, 3:00 EMOM
5 Power Clean & Jerk (95#/70#)
@ 8:00, 3:00 EMOM
3 Power Clean & Jerk (115#/85#)
@ 12:00
Max Touch & Go Clean & Jerk at 135#/95#
The Fun: For Time (10:00 co)
20 – 15 – 10
Front Squats (115/75)
Sit Ups
Underhand Bent Over Rows
Lateral Bar (or Line) Hops
Wednesday 051524
WU: 3x
Gate Run
12 Kb SDHP
12 Alternating Stepback Lunges
48 Jump Rope
18/12 Strict Push Ups
12 Lemon Squeezers
The Fun: 15:00 AMRAP
Deadlifts 2 – 4 – 6 – 8 – 10
Jump Rope 20 – 40 – 60 – 80 – 100
And then,
800m Run
And then,
Deadlifts 10 – 8 – 6 – 4 – 2
Jump Rope 100 -80 – 60 – 40 – 20
*225/155 Deadlift
The Strength: 3x
10 Single Leg Split Squats per Leg
15 – 20 Simultaneous DB Curls
Rest ~1:30 (You Go, I Go or Waterfall)
Thursday 051624
The Fun: 25:00 AMRAP
P1: 1x
5 – 4 – 3 – 2 – 1
Ring Dips
Tall Box Jumps
And then,
P2: ME Cal Bike or 15/10 Cal Bike if Solo
Friday 051724
WU: 3x
Gate Run or 8/5 Cal Bike if Wet
12 Wood Chops p Side
6 Kipping Swings
12 Single Arm Alternating DB Hang Squat Clean & Press (25#/15#)
The Fun: 3 Rounds
:90 x2 per Station for Max Reps of 2nd Movement
1:00 Between Stations/3:00 Rest Between Rounds
Station 1
20 Rotational Slam Balls (20#/14#)
+ Max Effort Pull Ups
Station 2
Gate Run (or Shorter)
+ ME DB Squat Clean Thruster (50#/35#)
Station 3
30/20 Russian Twists (25#)
+ ME OH Plate Sit Ups
Saturday 051824
Classes meet at 8am & 9:30am with Ricardo
The Fun:
BUY-IN: 500m/400m Row
And then, 5 Rounds
1 Wall Climb
12 Overhead Squat (95#/65#)
30 Sit Ups
And then,
CASH OUT: 500m/400m Row
