Your Week of Workouts (021224)
Dan headed up to Alaska this week for his new job. We will miss you Dan! You’ve been a mainstay of the 5am and the larger Black Wolf community since we opened on Crosstimbers. Thanks for being a part of this!
Three Fridays in a row: March 1st, 8th, and 15th.
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 021224
WU:
50 - 100 - 150
Single Unders (focus on keeping the heels off of the ground)
20/14 Knee Push Ups
5/3 Strict Pull Ups or 3 Pull Ups w/ 2 Count Negative
The Practice: 3 Rounds Not For Score
100 Double Unders*
10 UB Pull Ups**
*2:00 of Double Under Attempts or Practice. Get as far as you are able or slow down and simply collect a few sets of 1. Don’t put a score pressure on yourself
** Do the set that is right for you. And then practice singles. This is intentional. First, we need to know what our repeatable working set is. If it’s 10, then 10 UB every round. But if 10 is a reach, pick the number you could rely on mid-workout. And smash it. The reason for the singles: It is a skill to be able to cycle singles at the end of a workout when you are dead tired. These will be more valuable than sloppy sets of 2 or 3.
Strength: Death by (Overhand) Grippy
6:00 EMOM
Increase by :10 Each Minute up until :60
If you are unable to complete, simply hang as long as you are able each round
Active grip for as long as possible and then dead hang when necessary
The Fun: For Time
100 - 80 - 60 - 40 - 20
Push Up Plank Hold Shoulder Taps
20 Sit Ups
Tuesday 021324
WU:
Gate Run
Kb Deadlifts (35#/26#) 9 12 15
Kb Wood Chops 9 12 15
Push Ups 9 12 15
Setback Lunges p Leg 3 6 9
Strength: Front Squats Week 4
5x3 Pause Squats
+ 20 Jumping Lunges
[WU: 10R - 5R+2Pause - 3P+2R]
The Fun: 12:00 AMRAP
32 OH Flutter Kicks (25#/15#)
24 Russian Twists
16 Kb SDHP (53#/35#)
Gate Run
Rest 1:00
Wednesday 021424
WU:
2x
Gate Run
10 Box Step Overs
10 Alt Db Snatch
5 Chin Ups
2x
5 Box Jumps
10/8 Strict Push Ups w/ 1 Tap
5 Strict Pull Ups
T-Spine Activation:
- Elbow V Box Stretch from Squat U Instagram
- Superman Shoulder Press w/ Light Plates
The Fun: 15:00 AMRAP
1 - 2 - 3
Wall Climbs
9 Box Jump Overs
18 Alt DB Snatch
The Extra Work: 3x E3M
10-15 Barbell Reverse Grip Bench Press
60 Double Under or 5 Genuine Attempts not for Score
And then, once done
Collect 80 Total Alt DB Curls in 8:00
Thursday 021524
WU:
Curl & Press
6 Box Jumps
The Fun: 18:00 Steady Eddie
12 Alt DB Hang Power Clean & Press (50#/35#)
6 Tall Box Jumps
3 Weighted Strict Pull Ups (HAP)
Gate Plate Carry (Alt OH & Gub)
Friday 021624
WU: 3x
10/6 Cal Row
5 PVC Pass Thru
10 Alt OH Stepback Lunges
5 Kipping Swings
The Fun: 5 RFT
20/16 Cal Row
20 Overhead Squats (75#/55#)
10 Toes to Bar
Rest 2:00
Saturday 021724
Classes meet at 8am & 9:30am w/ Ben
The Fun: 25:00 AMRAP
20 Wall Balls
10 Deadlifts (225#/155#)
5 Lateral Bar Burpees
Alleyway Run
Rest 2:00