This Week's Workouts (121718-122318)


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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.

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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!

The Script: Monday 121718

The Warm Up: 3 RFT 

Taco Loop Run

10 Goblet Squats 

10 Sit Ups 

10 Low Box Jumps 

The Glute Work: With Band Above the Knee 


Jumping Squats

Side Step Right

Side Step Left 

The Strength: 

Back Squat- Heavy 3 

+ 3 Seated Box Jumps 

The Conditioning: 3 RFT  (12:00 co)

Redwing Run

20 Box Jumps (24”/20”)

The Script: Tuesday 121818

The Warm Up: 10:00 to Complete

Redwing Run

And Then, 3x

15 Wall Balls 

Bear Crawl Across 

7/5 Cal Bike 

The Stamina: 30 Cal Bike for Time (or 3:00 Max Effort) (0, 4, 8, to 12:00)

The Conditioning: 16:00 AMRAP

8 Wall Balls (20#/14#)


2 Front Squats (225#/155#)

The Script: Wednesday 121918

The Conditioning: 15:00 AMRAP 

10 Hang Power Cleans (135#/95#)

10 Bar Burpees

40 Double Unders 

Rest 1:00 

At 20:00 on the Clock, 

1 Mile Run

The Script: Thursday 122018

The Conditioning: TBD 

The Script: Friday 122118

The Conditioning: 6 RFT 

3 Deadlifts (315#/185#)

15 Air Squats 

9 Toes to Bar 

Taco Loop Run

The Script: Saturday 122218

The Conditioning: TBD

The Script: Sunday 122318

Class at 10:30am

FREE Yoga with Shea at 11:45am