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:
200 Single Unders
And then,
5-10-15
Push Ups
5/3 Strict Pull Ups
10 Double Unders
Specific:
2x
:10 Count HS Hold
:10 Count Ring Support Hold
And then,
2 Ring Negatives
2 HSPU or Z-Press
The Fun: For Time
2x
5 Ring Dips
80 Double Unders
And then,
Alleyway Run
And then, 2x
10 Handstand Push Ups
40 Double Unders
And then,
400m Run
And then, 2x
20 HR Push Ups
20 Double Unders
And then,
600m Run
Tuesday
WU:
Gate Run
And then,
2 – 4 – 6 – 8
[1 – 2 – 4 – 5]
Chin Ups
V-Ups
8 PVC OH Stepback Lunges
The Fun: 25:00 AMRAP
9 Static Leg Raise
3x 1 Hi Hang Snatch + 5 Overhead Squats
Gate Plate Carry (Must alternate between OH Carry & Gun Walk)
Wednesday
WU: 3x
Gate Run
P/ Arm
7 Single Arm Kb Row
7 SDHP
7 Goblet Squats
5/3 Chin Ups
Strength: Hi Hang Clean + Front Squat Complex
1 Hi Hang Clean
+ 2 Front Squats
+ 1 Hi Hang Clean
+ 1 Front Squat
The Fun: 15:00 AMRAP
15 Bent Over Rows (95#/65#)
10 OH Sit Ups (45#/25#)
10-20 Quad Heel (70#/53#)
Gate Walk (Hustle)
Thursday
The Fun: 25:00 Steady Eddie
20 – 16 – 12 – 8
Cal Bike
20 Alt DB Snatch
— Rest 1:00 —
20 DB Step Overs
20 – 16 – 12 – 8
Cal Row
— Rest 1:00
Friday
WU:
2x
12/8 Cal Bike
3 Inch Worms
And then, 2x
6 Kb SDHP
+ 6 Goblet Squats
3 Box Jumps
6/4 Strict Pull Ups
The Strength: 4x
7 Back Squats
+ 3 Seated Box Jumps
The Strength: SDHP Ladder
E4M x4
12 SDHP (53#/35#)
9 SDHP (70#/53#)
6 SDHP (95#/75#)
9 Target to Target Squat Jumps
Saturday
Classes meet at 8am & 9:30am with Ricardo
The Fun: 4 RFT
30 Wall Balls
And then,
6 – 4 – 2
Devils Press
12 Rotational Ball Slams (20/14)
And then,
Rest 2:00
