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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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 

10-8-6-4-2

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#)

4 HSPU

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