The Script: Workouts for the Week of 090418

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The Nutrition Challenge and the Book Club begin Tuesday! And Black Wolf Fitness goes LIVE! 

 

The Script: Tuesday 090418

The Stamina: Every 3:00 x5

400m Run

 

The Conditioning: 12:00 AMRAP

32 Double Unders

16 Kb Swings (53#/35#)

8/6 Strict Pull Ups 

 

The Extra Work:

 

Burn

5:00 EMOM

10/7 Cal Bike (jog remainder of the minute)

 

Build 

1x10 EB Strict Press

1x10 Super Light Weight Strict Press 

3x10 Barbell Strict Press 

1x ME at heaviest weight achieved in the 3 sets of 10. Once strict press fails, use push press. 

-Rest :90 between sets 

 

Pump

3-5x

DLBs (with an empty bar, 10 Upright Rows+10 Front Raises+10 Strict Press)

10-20 Strict Push Ups (steady, not fast. Feel the pump)

 

 

 

The Script: Wednesday 090518

The Strength: 16:00 EMOM

M1: 3 Hang Power Clean 

M2: ALT 12 V-Ups/24 Russian (25#)

 

The Conditioning: 

21-15-9

Deadlift (225#/155#)

Box Jumps 

 

The Extra Work: 

 

Burn

Every 2:00 x5

10/7 Cal Row + 10 Burpees Fast As Possible 

 

Build

3-5x

7-12 Bent Over Barbell Rows

6 Evil Wheels 

 

Pump

3-5x

7-12 Alt DB Curls (p/ arm)

10-20 Banded Tricep Press Downs 

 

 

The Script: Thursday 090618

The Conditioning: “Jackie” 

1000m Row

50 Thrusters (45#/35#)

30 Pull Ups 

 

The Finisher: Tabta Sit Ups 

 

The Extra Work: Mobilize 

 

ROMWOD.com 

 

 

The Script: Friday 090718

The Strength: Back Squat 

10 EB

10 at 30%

2x10 at 40%

1x10 at 50%

1x10 at 60%

-Squat every :90 to 2:00

 

The Conditioning: 9:00 AMRAP

12-11-10-9-8-7-6-etc. 

Single Arm DB Push Press Right (50#/35#)

Single Arm DB Push Press Left 

Toes to Bar 

 

Burn

Every :90

:30 ME Bike/:60 Rest  

 

Build

3-5x

10 Front Squats at 40-50%

ME Chin Ups 

-Rest :90 Between Sets 

 

Pump

3-5x 

:20 Banded Glute Ham Bridge

16 Jumping Lunges 

Rest :60

And Then, 

3x 10-20 Barbell Curls