Your Week of Workouts (031824)
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 031824 - 2410m
WU: 3x
15/10 Cal Row
20 Shoulder Taps
10 Push Ups
15 Lemon Squeezers
Gate Run
Stretch: :90 Pigeon per Leg
Midline: E2M x4
30 Flutters with OH Plate Hold (25# or 15#)
+ 10 OH Plate Crunches
The Fun: 20:00 AMRAP
20/16 Cal Row
4x Bear Crawl Down & Back
16 Dragon Flag MB Roll Ups
Gate Run
Tuesday 031924 - Quads & Cardio - 2100m
WU:
2x
Gate Run
10 Air Squats
3 Moving Inch Worms
Step Toe Touch to Finish
6/4 Chin Ups
Lunge Back
And then,
Alleyway Run
Stamina: 1 Mile Run for Time*
*Mods are available for those not confident in running their mile.
The Fun: 16:00 AMRAP
16 Jumping Pull Ups
12 Quad Squat Thrusters (can be light if fast)
24 Double Unders
Suitcase Carry Length of Lot (Switch at Halfway)*
*Walk back (or out if Kbs are on far side). If running out of time meaning you will not get back to it before the end of the workout, turn around at 1/2 way, but the walk, as fast as you’d like, is a part of the earlier rounds.
Wednesday 032024
WU: 3x
8/6 Cal Bike
16 Eye Level Swings (35#/26#)
12 Air Squats
12 Kneeling Kb Wood Chops p Side
Mobility: Hip Distraction
Fun #1: E3M
3 Power Cleans
+ 7 Perfect Deadlifts
30 Russian Twists (Can we use 35#?)
Fun #2: You Go, I Go
12 Anchored Single Leg Step Ups
12/8 Cal Bike
Thursday 032124
WU: Coaches Choice
The Fun: For Time (15:00 co)
12 - 9 - 6 - 9 - 12
Handstand Push Ups
12 Kb Sumo Deadlift High Pull (70#/53#)
Strength: 3-5x
20 Banded Face Pulls
+ 15 DB Seal Rows
Friday 032224
Back to a full schedule on Fridays!
WU: 7:00 to Complete
2x
8/5 Cal Bike
16 Alternating Crossbody Toe Touch
And then, 2x
200/150m Row
12 Push Ups
The Stamina: For Time (22:00)
50/30 Cal Bike
Rest 3:00 or go by 7:00
1,000m/800m Row
Rest 3:00 or go by 15:00
800m Run
The Fun: 24:00 to Complete
9 - 6 - Max Reps (< 9)
Ring Dips or Box Dips
9 Burpees
Rest 1:00
And then, at 8:00 on the Clock
15 - 12 - Max Reps (<15)
Incline Bench
6 Burpee Box Jump Overs
Rest 1:00
And then, at 16:00 on the Clock
21 - 15 - Max Knees (< 21)
“UB Push Ups”
3 Burpee Tall Box Jumps
Saturday 032324
Classes meet at 8am & 9:30am w/ Ricardo
WU: Coaches Choice
Midline:
:20 - :40 - :40 - :20 Elbow Plank
:20 Rest
7 Bird Dogs each way w/ Pause at Reach*
*Leg and arm stay parallel to the deck. Do not reach up
The Fun: 18:00 AMRAP
1 Hi Hang Cleans*
+ 6 - 4 - 2 Front Squats
And then,
12 Toes to Bar
Alleyway Run