Your Week of Workouts (041524)
The three of us made it home on Sunday and the family (and Minnie in particular) were excited to see us!
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:
Gate Run
And then, 3x
12 Air Squats
16/12 Strict Push Ups
4/3 Chin Ups
The Fun: 15:00 AMRAP
6 Bent Over Barbell Rows (135#/95#)
9 HSPU
12 Air Squats
Gate Run
The Strength: 3x E3M
Max Effort Incline DB Bench (>10 < 20 Reps)
10-15 Simultaneous DB Curls on Incline Bench*
* Complete your set of Incline Bench, set those DBs down, grab your lighter bicep curl dbs, lat back on the incline bench and curl from a dead hang to the highest point possible without the elbow coming up.
Tuesday
WU:
2x
Gate Run
10 Kb Deadlifts
50 Single Unders
And then,
Alleyway Run
And then, 2x
15 OH Kb Swings (35#/26#)
10 Double Unders or 3 Attempts
3 Inch Worms
Stamina: Low to High to Low Pyramid Run
2:00 Rest between Runs
-Gate Run
-400m Run
-800m Run
-400m Run
-Gate Run
The Fun: 5 RFT
20 Kb Swings (53#/35#)
40 Double Unders
-Rest 1:00-
Wednesday
WU:
Gate Run
And then, 3x
15 Wall Balls
And then,
3 - 2 - 1
Crossbody Toe Touch
And then,
5/3 Chin Ups
The Strength: E3M x3
7 - 5 - 3
Stepback Lunges p Leg
+ 7 Back Squats
The Fun: 8:00 AMRAP
5 C2B Pull Ups (5 Jumping Negatives or 8 Pull Ups or Ring Rows)
10 Burpees
Thursday
The Fun: Tabata Frittata
:20/:10 Off x8 p Station with 2:00 Between Stations
Cal Bike
Single Arm DB Push Press (Alternate Arms w/ Rounds)
Cal Row
Sit Up
Friday
WU: 3x
Gate Run
12 Plate Ground to Overhead
36 OH Plate Flutter Kicks
18 Russian Twists
6/4 Strict Pull Ups
The Strength: 2 RM Hang Power Clean
The Fun: For Time
21-15-9
Deadlift (185#/135#)
Toes to Bar
Saturday
Classes meet at 8am & 9:30am with Ricardo
The Fun: 25:00 AMRAP
Suitcase Gate Carry (70#/53# )
20 Box Jumps
400m Run
30 Wall Balls