Your Week of Workouts (040824)
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 040824
WU:
Gate Run,
And then 3x
8 Eye Level Swings
+ 4 OH Kb Swings
12 Plate Pull Overs
16 Alternating Stepback Lunges
12 Lemon Squeezers
Strength: E3:30 x3
18 Wall Balls (20#/14#)
3 - 2 - 1 Back Rack Step-back Lunges
The Fun: For Time (10:00 co)
10 to 1
Heavy Overhead KB Swings (70#/53#)
Toes to Bar
Tuesday 040924
WU: 2x (10:00)
10/6 Cal Bike
1 Wall Climb
15 Eye Level Kb Swing
3 Inch Worms
Midline: 6x E1:15
:10 Elbow Plank Hold with 10 Light Weight Dumbbell Pull Thru to Extension
Alternate Sides
The Fun: For Time (30:00 Cap)
14 - 12 - 10 Unbroken Power Clean & Jerks (95#/65#)
6 Handstand Push Ups (2 Attempts then Move On)
14/10 Cal Bike
Rest 1:00 or You Go I Go
— 2:00 Rest —
10 - 8 - 6 Unbroken Power Clean & Jerks (115#/75#)
4 Handstand Push Ups
10/6 Cal Bike
Rest 1:00 or You Go I Go
— 2:00 Rest —
6 - 4 - 2 Power Clean & Jerk (135#/85#)
2 Handstand Push Ups
6/4 Cal Bike
Rest 1:00 or You Go I Go
Simple Wednesday 041024
WU:
100 Single Unders
And then, 3x
12 Alternating DB Snatch
12 Double Unders or 3 Attempts
12 Crossbody Toe Touch
6/4 Chin Ups
The Fun: 4 Rounds (< 24:00)
:45 On/:15 Transition
1) Pull Ups or Jumping w/ Kip Swing
2) Alt DB Snatch (50#/35#)
3) 3 Point Planks (Shoulders Knees & Toes)
4) Double Under Wonder (No single unders. Just try. I promise you can start getting them!)
Rest 1:00 Between Rounds (or however long it takes to record scores)
Score is total number of reps achieved across the Round
Finish: 3-5x
12 Incline DB Bench Press
+ 20/14 UB Push Ups*
*The goal is to stay moving through the set. Start at the highest level achievable (strict plank) and transition as you near failure at each state (to snaking, to knee, to knee snaking).
Thursday 041124
The Fun: Power Bottoms
25:00 Steady Eddie
10 Barbell Hip Thrusts (HAP)
Walking Kb Deadlift Down
20/12 Russian Twists (45#)
Walking Kb Deadlift Back or Farmers Carry
Alleyway Run
Friday 041224
WU: 3x
Gate Run
20 Shoulder Taps
10 Jumping Squats
5 Strict Pull Ups
Strength: E3M
20 Banded Face Pulls
+ 5 - 5 - 5 - 3 - 3
Strict Press
The Fun: 12:00 AMRAP
You Go I Go or Rest 1:00
1 Wall Climbs
Burpee Broad Jumps Down* (or 4 Burpee Hops if Not Great at the Jump)
20 Gorilla Rows (35#/26#)
Bear Crawl Back
*Start line is front row of rig uprights. Hands go down towards feet, not a body’s length forward. Final jump must land on or passed the designated line between mats.
Saturday 041324
Classes meet at 8am & 9:30am with Ricardo
The Fun: For Time
5 Bear Complex (135#/85#)
Gate Run
4 Bear Complex
Alleyway run
3 Bear Complex
400m Run
2 Bear Complex
600m Run
1 Bear Complex
Bear Complex is
Power Clean
+ Front Squat
+ Push Press (Not a Jerk)
+ Back Squat
+ Push Press (Not a Jerk)
MUST SEPARATE MOVEMENTS. NO BARBELL FLOW (I.e. no Thrusters or Squat Cleans). Make each part of the rep perfect. Increase the time under tension. Get Stronger. Get Leaner.