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: 2x
350m/250m Row
12 Alternating Crossbody Toe Touch
4x 3 Point Planks
6/4 Strict Pull Ups
Gate Run
The Fun: E10M* x3
500m/400m Row
And then,
10 to 2
Push Ups w/ 1 Tap
10 Lemons
And then,
800m Run
*Modify the distances to be in by 7:00 on the first round or adjust accordingly
Tuesday
WU: 3x
Run/Back Pedal/Run
12 Hanging Knee Raises w/ Twist (Alt e/3)
3x Alt 1 Hang DB Snatch + DB Snatch p Arm
3 Inch Worms
The Fun: 24:00 AMRAP
12 Toes to Bar
24 Wall Balls
Shuddle Run
Rest 2:00
Wednesday 060524
WU: 2x
100 Jump Rope
10 Alternating Stepback Lunges
5 Kb Sumo Deadlifts
+ 5 Kb SDHP
50 Hollow Flutters
The Fun: 5 RFT (20:00 co)
10 Hvy DB Curl & Press
10 Deficit Stepback Lunges in a Row p Leg (off of 45# Plate)
10 KB SDHP (70#/53#)
30 Double Unders or 60 Singles
The Strength: 3x ~E3M
10 Barbell Hip Thrusts
+ 3 Heavy but Perfect Deadlift
Thursday 060624
The Strength:
Warm Up to 5 Rep Working Set Weight
And then, 3 Challenging Sets (~E3M)
5/3 Ring Dips
5 Bench Press (HAP w/ Spot)
Rest
The Fun: 4 RFT (15:00 co)
24 Plank Hold Shulder Taps
8 Burpee Box Jumps (24”/20”)
16 Jumping Pull Ups
32 Sit Ups
Friday 060724
WU:
Gate Run
And then, 2x
5 Kipping Swings
10 Kb Deadlifts (53#/35#)
25/20 Knee Push Ups
And then, 2x
5/3 Chin Ups
10 Russian Kb Swings
2 Wall Climbs
Glute & Shoulder Prep: 4x w/ :10 Rest Between & :30 Reset (8:00)
:20 Elbow/Knee Side Plank w/ Leg Raises p/ Side
:30 Alternating Kb Deadbugs (35#/26#)
Strength: Alt E:90 x6 w/ Extra Minute Every Change (20:00)
10 – 12 (95#/65#)
6 – 8 (135#/95#)
2 – 4 (165#/115#)
1) UB Jerk
2) UB Power Cleans
The Fun: For Time w/ Empty Bar
40 – 30 – 20 -10
Strict Reps
– Max Effort Strict Press
– Finish With Upright Rows
20 Alternating DB Snatch (50#/35#)
Saturday 060824
Classes meet at 8am & 9:30am w/ Ben
The Fun: 3 RFT
Alleyway MedBall Run
Alleyway Run
And then,
3 – 2 – 1
SA DB OH Sit Up (35#/25#)
SA DB Z-Press
And then, Repeat with Other Arm
And then,
12 – 9 – 6
Pull Ups
Box Jump Overs (20”)
