Lots of patio time while the power was out. The house was hit by what seemed like a tornado but Madison and Bash made it through safe. If you are having any lingering issues due to the storm please let me know. We have an amazing community that can do a lot to help!
RecoverEMOM in 2 Weeks!
The May RecoverEMOM will meet Friday, May 31st at 6:45pm!
Don’t forget to reserve your spot to take on “Murph” on Memorial Day Monday! The workout will be run at 7am, 8:30am, and 10am and space is limited (there are only so many pull up bars available).
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 052024
WU: 2x
Gate Run
10 Wall Balls
3 – 2 – 1 Chin Ups
Test: “Grace” (Retest on Friday, June 23rd)
30 Power Clean & Jerk for Time at 135#/95#
The Fun: 12:00 AMRAP
5 Toes to Bar
10 Bent Over Rows
15 Wall Balls
Tuesday 052124
WU: 3x
2nd & 4th Cone Jog
20 Shoulder Taps
15 Lemon Squeezers
10 Push Ups w/ 1 Tap
Push Up Dev: E3M
3 Tempo Push Ups (3 Down/1 Up/2 Top)
+ 15/10 Knee Push Ups
The Fun: Carry Sprint Ladder
4 RFT
30 Sit Ups
And then,
Carry Down (70#/53#)
Sprint Ladder Back*
Rest 2:00
*4 Cones. There is an extra length either before the carry or after the ladder depending on where the Kbs start the round. Up to the athlete how fast the hustle this length. But the ladder has to be their version of a sprint.
Wednesday 052224
WU:
4 – 8 – 12
[2 – 4 – 8]
Cal Bike
6/4 Strict Pull Ups
120 Jump Rope
8 Goblet Squats
4 Box Jumps
The Fun: 20:00 AMRAP
10/7 Cal Bike
2×5 Pull Ups or Collect 5-7 Reps
60 Double Unders or 90 Singles
15 Goblet Squats (70#/53#)
5 Tall Box Jumps
Thursday 052324
The Fun: 24:00 Steady Eddie
12 – 8 – 4
Single Leg Step Ups from Top Down Using Rig Support
And then,
12 Perfect Deadlifts (185#/125#)
400m Run
*The rig support will create teh opportunity to not use the bottom leg for the launch. Live on the front leg as much as you can. The problem with unsupported step ups is that the back leg does too much work which does not allow the working leg to truly work through the longest range of motion possible. It basically becomes the step up version of a Push Press instead of a Strict Press. Still a workout, just not the goal.
**Deadlifts are for fun and if you can maintain a flat back, and not free fall from the top on each rep, then go heavy. But when in doubt or if fatigue is going to get you, stay at a confident weight and it will pay off more than heavy and sloppy as possibile would.
Friday 052424
WU:
10/7 Cal Row
5 Burpees w/ Jumping Squats
60 Hollow Flutter Kicks
2 – 4 – ME (>6)
Ring Dips (use assist, have fun)
10 Alt Stepback to Stretch
The Fun: 25:00 AMRAP
9 Bench Press (Challenging but Unbroken)
15 Burpees
21/15 Cal Row
Rest 2:00
Saturday 052524
Classes meet at 8am & 9:30am w/ Ben
WU: 3x
Gate Run
Per Arm
6 Hang Db Snatch
+ 4 Push Press
4/3 Push Ups w/ 2 Taps
12 Alternating DB Deadbugs
The Fun: For Time
800m Run
And then,
60 Alternating DB Snatch
50 Russian Twists
40 SA DB Push Press (e/ 5)
30 Lemon Squeezers
20 Box Jumps
10x 3 Point Planks
