Your Week of Workouts (021924)

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 022624

WU: 

Gate Run

And then, 

8 - 12 - 16

OH Kb Swings (35#/26#)

Push Ups 

12 Wood Chops p/ Side 

4/3 Chin Ups 

The Fun: 5 RFT 

6-4-2

Hang Power Snatch (95#/65#)

Overhead Squats 

Ring Dips [4-3-2]

And then, 

REST 2:00 

Tuesday 022724

WU: 2x

150 Jump Rope 

And then, 

9 - 6 - 3

Strict DB Press

Simultaneous DB Curls 

And then, 

3 Inch Worms 

And then, 

Alleyway Run 

Stamina: For Time

2 Rounds

600m Run

REST 2:00

And then, 

2 Rounds

400m Run

REST 2:00

And then, 

2 Rounds

Alleyway Run

REST 2:00 

The Fun: 3 RFT 

30 Double Unders

20 Push Press (75#/55#)

10 Burpee Chest to Bar Pull Ups

Wednesday 022824

WU: 

Gate Run

30 Walking Lunges 

And then, 3x 

3x 1 KB SDHP + 3 Goblet Squats 

1 Wall Climb 

6/4 Strict Pull Ups 

Strength: Front Squats 

E3M

10 - 7 - 5 - 3 - 2 - 2 - 2 (- 2)

- The goal is to build to a 2 RM for the day 

The Fun: 10:00 AMRAP

10 KB SDHP (70#/53#)

10 Jumping Lunges

5 HSPU

Thursday 022924

WU: 

150m/100m - 300m/200m - 450m/300m 

Row 

10 Push Ups w/ 1 Tap 

10 Elbow Side Plank DB Pull Overs p Side 

10 Alternating Stepback Lunges 

5 Box Jumps 

The Fun: 25:00 Steady Eddie 

500m Row 

4 Alternating Turkish Get Ups (53#/35#)

16 Box Jumps (24”/20”)

6/4 Clapping Push Ups

+ 12 Knee Push Ups 

Frankenstein Plate Carry Around the Gym (1 Lap) (probably going to be a 15#/10# Challenge but feel free to go heavier)

The Script: Friday 030124

No afternoon classes. Classes will still meet at 5am, 6am, and 8:30am.

The Black Wolf Open kicks off at 6:30pm as we take on 24.1 all together! 

The Fun: TBD

The Script: Saturday 030224

Classes meet at 8am & 9:30am with Cate

Con: TBD

The programming will depend on what the Open workout for the week involves.