This Week's Workouts (Week of 112618)

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Check out our podcast, Black Wolf Untitled.

Every Friday morning Joel and I sit down for another episode of C&T, discussing the weeks events, a specific topic or two, and where we’ve found our favorite coffee in recent memory. This week we discussed why everyone would be well served by sitting down with a therapist.

From the Library has Adam and I digging into each weeks book club assignment, unpacking lessons of personal growth and development. And this week we are kicking of our 3rd series, Black Wolf Backstage, where I will be unpacking specific topics related to the behind the scenes work required to run a small gym here in Houston, Texas!

And be sure to follow us on Instagram, YouTube, and Facebook for all of the updates and sharing of our badass athletes’ achievements!

And did you know we also have a HIIT based boot camp program? Check out Black Wolf Fitness on Instagram as well. The FREE Week of Classes covers this program so when you try us out you are able to jump into anything you see on the schedule!

 Cecilia is a picture of consistency. This woman shows up and puts in the work. Be like Cecilia!

Cecilia is a picture of consistency. This woman shows up and puts in the work. Be like Cecilia!

The Script: Monday 112618

The Strength: Back Squat 3 RM

-30:00 (Hard Stop) to establish a 3 rep max in the back squat 

The Conditioning: Death by Bear Crawl 

EMOM increase bear crawl by one length (12’)

-If an athlete taps out at or before 3, they will complete 1 length every minute through 7 on the clock. 


The Script: Tuesday 112718

The Conditioning #1: 

Deadlift Sprint 

Every 2:00 

1:00 to Complete

7 Deadlifts T&G (275#/185#)

3 Point Shuttle (finish running through the concrete) 

The Conditioning #2: 

100 Wall Balls For Time

EMOM: 3 Burpees 

The Script: Wednesday 112818

The Conditioning: 

Redwing Run

3x 

8 Toes to Bar 

16 Russian Twists 

And Then, Redwing Run

2x

8 T2B

16 R Twists

And Then, Redwing Run

8 T2B

16 R Twists 


The Strength: Superset

Strict Press x7 (2 Count Tempo Descent) 

DB Lateral Raises 

DB Curls 

Rest 2:00 

The Script: Thursday 112918

The Conditioning: For time (Steady Eddie Pace)

15 Cal Bike 

3 Rope Climbs

3 Turkish Get Ups p/ Arm (alternate)

12 Cal Bike (Sub 250m Row for Large Classes) 

2 Rope Climbs

2 Turkish Get Ups p/ Arm 

9 Cal Bike 

1 Rope Climbs

1 Turkish Get Up p/ Arm

The Script: Friday 113018

4 RFT 

2 Muscle Up 

3 Hang Cleans (225#/135#)

4 Handstand Push Ups 

5 Bar Burpees 

Then, 5:00 After Completing the Workout

400m Heavy Carry (70#/53#)

-1 KB per athlete

- Carry by any means necessary

- KB must be off the ground when moving

The Script: Saturday 120118

The Conditioning: 16:00 AMRAP 

20 DB Snatch 

20 Sit Ups 

20 Box Jumps 

Redwing Run