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
Memorial Day Monday
Classes meet at 7am, 8:30am, and 10am
Hero WOD: “Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Tuesday 052824
WU: 3x
120 Jump Rope
12 Alternating Crossbody Toe Touch
12 Lemon Squeezers
6 Eye Level Kb Swings
+ 6 OH Kb Swings
Mini-Band Land: Gute Warm Up
The Fun: For Time
OH Kb Swings (53#/35#) 32 – 24 – 16 – 8
Sit Ups 32 – 24 – 16 – 8
Flutter Kicks 64 – 48 – 32 – 16
Double Unders 64 – 48 – 32 – 16
Wednesday 052924
WU: 3x
14/10 Cal Row
1 Wall Climb
Lunge for Stretch Down
Gate Run
The Fun: 3x/2x p Station
Station 1:
20/16 Cal Row
Rest 1:00
Station 2:
10 Push Jerk (95#/65#)
Rest 1:00
Station 3:
Alleyway Run
Rest 1:00
Thursday 053024
The Fun: For Time
30/21 – 20/14 – 10/7
Cal Bike
And then,
7 – 5 – 3
Right Arm Devils Press (35#/25#)
OH Carry D&B
Left arm Devils Press
OH Carry D&B
And then,
Alleyway Walk (as fast as you need it to be)
Friday 053124
WU: 3x
Gate Run
4/3 Strict Pull Ups
6 Sumo Deadlift High Pulls
8 Goblet Squats
10 Kb Wood Chops p Side
The Strength: E2:30 x5
5 Front Squats
The Fun: 12:00 AMRAP
2-4-6-8-10-12-14-16-18-to Infinity by 2
Kb Quad Squats (70#/53#)
16/12 Russian Twists (25#)
Saturday 060124
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 25:00 AMRAP
5 Power Cleans (155#/105#)
20 Rotational Slam Balls (20#/14#)
10 Handstand Push Ups
Gate Run
Rest 2:00
