This Week's Workouts (011419-012019)

THIS SATURDAY AT 10AM, THE SPRING BLACK WOLF NUTRITION SEMINAR IS TAKING PLACE AT THE GYM. BE THERE!

Start your FREE Week of Classes today! There is no obligation to join and no billing info required. Fill out the free account and sign the e-waiver. Then you are ready to hop in. We want you to really make sure this is the place you want to be. So in 7 days you should be able to try out the classes you are most likely to attend, meet quite a few of our amazing athletes, and be coaches by each of our coaches at least once. And since we do not do contracts, we earn your business every month! Check us out this week!

Check out our podcast, Black Wolf Untitled.

If you have not listened to our sit down with Miranda DeMark, a Level 2 coach who visited us this past week all the way from Wisconsin, then you should. We have received quite a bit of feedback on this one and it is highly recommended!

If you have not listened to our sit down with Miranda DeMark, a Level 2 coach who visited us this past week all the way from Wisconsin, then you should. We have received quite a bit of feedback on this one and it is highly recommended!


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.

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!


The Script: Monday 011419

The Warm Up: 

Redwing Run

And Then,  

12 Light Kb Swings

9 Goblet Squats

Shuddle 

6 Kipping Swings

3/2 Strict Pull Ups 


The Fun: Swing Sprint Redux

Every 2:00 for 12:00

Kb Swing

3 Pt. Sprint 

-Reps decrease from 20 to 10 going down by 2 each round

-The Sprint is a 2 point shuttle with a 3rd sprint through leg 

-Walk/Jog back to the line as the second group works 


The “Recovery” 

Hollow Body/Superman Work 

The Conditioning: 8:00 AMRAP

2-4-6-8-…-12-14-etc. Pull Ups

16 Air Squats 


The Script: Tuesday 011519

The Warm Up: 4x 

Taco Loop Run

1 Wall Climb

Bear Crawl Across

3 Push Ups w/ Shoulder Taps

The Strength: Shoulder Burn

Strict Press + Push Press

10+10/7+7/5+5

Then, Working Sets

5+5

5+5

3+5

3+5

2+5

2+5


The Conditioning: 5 RFT

10 Burpees

20 Sit Ups

30 Double Unders (60 Singles) 


The Script: Wednesday 011618

The Warm Up: 

Redwing Run

And Then, 3x 

12 Wall Balls

6 V-Ups

And Then, 

Taco Loop Run

And Then, 3x

12 Wall Balls

6 V-Ups 

The Strength: Hi-Hang Clean

-20:00 to work to a heavy 2


The Conditioning: For Time

400m Run

30 Thrusters (95#/65#)

Redwing Run

20 Thrusters 

Taco Loop Run

10 Thrusters 


The Script: Thursday 011719

The Conditioning: TBD


The Script: Friday 011819

Taco Loop Run

4/3 Strict Pull Ups 

8 Plate Ground to Overhead 

10 Overhead Plate Lunges 

The Conditioning: 3 RFT 

5-3-1 

Hang Snatch (or Hang Power + Overhead Squat) (115#/75#)

Muscle Up


Then, Rest 3:00 


3:00 after completing the 3 rounds, 

“Tri Mini”

300m Row

20/14 Cal Bike

1 Redwing Run