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 061724
WU: 3x
100 Jump Rope
Gate Run
3-5-7 [2-3-5]
Chin Ups
15 Air Squats
Prep: 3x
Alternating Stations
1) 4 – 8 – 12
Standing 90 Degree Knee Raises p Leg w/ Mini Band
2) 4 – 8 – 12
Bent Knee Single Leg Calf Raises from Deficit
The Fun: For Time or 25:00 to Complete
10 – 20 – 30 – 40 – 50
Unbroken Double Unders
10 Toes to Bar
Alleyway Run
The Finisher: 3x
3 Pull Up Negatives
+ 10 – 20 Simultaneous DB Curls
Tuesday 061824
WU:
Gate Run
And then, 3x
1 Wall Climb
15 Russian Kb Swings
10 Crossbody Toe Touch
15 Lemon Squeezers
The Fun: For Time (20:00 co)
1:00 On/1:00 Off
20 Push Jerk (135#/96#)
40 OH Sit Ups (25#/15#)
20 Power Clean
60 Russian Twists (25#/15#)
The Strength: 3 Sets
20 Jumping Lunges
Max Barbell Hip Thrusts w/ 3 Count Negative (Heavy Enough for 7-10 to get your to failure)
Wednesday 061824
WU:
2x
24 Shoulder Taps
12 Alternating Scorpion Tails with/ 2 Count Hold
6 Kipping Swings
And then, 2x
12 Alternating DB Snatch
3 Burpees
6 DB Push Press p Arm
3 Strict Pull Ups
The Fun: For Time
24 – 18 – 12 – 6
Alternating DB Snatch (50#/35#)
6 Burpee Pull Ups
And then,
6 – 12 – 18 – 24
SA DB Push Press (1/2 & 1/2 per Arm Alternate As Needed)
6 Burpee Pull Ups
Thursday 061924
The Fun: 20:00 AMRAP
Handstand Walk Down (3 Attempts then Finish w/ Bear Crawl)
OR OH DB Lunge Down (Alternate Arms Each Round)
Bear Crawl Back
15 AbMat Lemon Squeezers
25 Air Squats
Gate Walk
* The HS Walk/DB Lunge will start on different ends each round based on where the DBs end up.
Friday 062024
WU: 2x
300/240m Row
20/15 Knee Push Ups
5 Box Jumps
Gate Run
Stamina: 3 RFT
300m/240m Row (E:90)
400m Run
Rest 2:30
The Fun: E4M x4 Rounds
Max Bench @135#/85# (5-15 Reps)
5 Deadlift HAP (Starting at 135#/85#)
9 Box Jump Overs (24”/20”)
Saturday 062124 – Black Wolf PRIDE
Classes meet at 8am & 9:30am
In honor of Rita Wanstrom and her efforts that led to the repeal of Houstons cross dressing laws, laws used to harass and arrest lesbians. Rita opend the lesbian club
The Roaring 60s and founded the group The Tumblebugs.
The Fun: For Time
600m Run
60 Box Step Ups
60 Sit Ups
60 Wall Balls
60 Russian Twists
60 Knee Push Ups w/ Tap
60 Rotational Slams
