Week of Workouts 020226

GRAB A FREE WEEK OF CLASSES

Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No Sweat Intro.

We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!

These workouts are led start to finish by our expert team of coaches. We will never ask you to do anything you do not feel comfortable doing. There is no value in that. We want you feeling good about how you are moving and seeing the progress you are making.

Whether you want to lose weight, get stronger, feel better in your body, learn how to eat healthier, or just be surrounded by good people who want to see you succeed, Black Wolf is a great place for you to stop by. We offer strength training and cardio workouts through our group classes and through personal training.

And we teach nutrition to everyone but do offer individual nutrition coaching for weight loss if you are interested.

We are here to help you stay consistent because there is no change without consistency. That means we hold you accountable to the goals you set for yourself (with our help if you would like). Accountability means you know someone is always looking out for you!

The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Come in and try as many classes as you are able. You’ll meet our team and see if this place is a good fit. We would love to have you in here.

If you ever have any questions, my name is Ben and I am the owner. Please don’t hesitate to send your thoughts my way!

YOUR WEEK OF WORKOUTS

Monday

Strength: 1 Rep Max Power Clean  

The Fun: 12:00 AMRAP

30 Sit Ups 

Max Unbroken Wall Balls 

Tuesday

24:00 AMRAP 

1,000m/800m Row

— Rest 2:00 —

2 Rounds 

10/7 Cal Bike 

10 Pull Ups 

— Rest 2:00 — 

2 Rounds  

2 Wall Climbs

10/7 OH Sit Ups (45#/25#)

— Rest 2:00 — 

Wednesday

Time Trial: 30 Target Burpees for Time 

Strength: E3M

3×5 Back Squat

– Starting set heavier than last week 

Finisher: 3-5x

9 Kb Power Swings (70#/53#)

+ 9 Weighted Split Squats p/ Leg (Chest Forward)

Thursday

Skills: Ring Muscle Ups & Handstands 

10 to 15:00 to practice with 

2-3 Low Ring Muscle Ups 

+ Handstand Practice (Coaches Choice but something similar to pike hold shoulder taps or wall hold shoulder taps to freestanding shoulder taps (we miss you Susan!)

The Fun: For Time 

Alternating Gorilla Rows      40     20    30 

Flutter Kicks                         30     40    20

Russian Twists                     20     30    40

Ring Dips                            10/7  10/7 10/7

   or Perfect DB or KB Push Ups 

Friday 
Rotator Cuff Prep

:30 Elbow Plank 

:30 Mini Band Hold 

+ 30 Calf Raises 

Strict Pull Up Dev: E2:00 x3

10 “UB” Strict Pull Ups (if 3 or more)

Or 2 Jumping Negatives + 8 Jumping Pull Ups

The Fun: 3 RFT (15:00 co) 

1 – 2 – 3 – 4 – 5

Single Arm Jerks (50#/35#) 

10 Double Unders 

And then, 

15 Toes to Bar

Saturday 

Classes meet at 8am & 9:30am w/ Ben  

The Fun: 25:00 AMRAP

10 DB Step Overs DBL DB (50#/35# at 20”)

Gate Run

10 Power Clean (135#/85#)

400m Run