Your Week of Workouts 032326

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

Skill Pill: 15:00 EMOM

1) 3 Handstand Push Ups or 2 Full ROM Negatives or 3 Kick Ups 

2) 20 Double Unders (or :40 of Practice)

3) 15/12 Cal Row 

[4) If more than 18 athletes: 15 Sit Ups 

The Fun: 3-5x 

20 Sit Ups 

10 EB Upright Row to Strict Press (No Hips. Lighter May Be BetteR)

2 Wall Climbs 

Suit Case Carry Down & Back 

Extra Work: Super Light 

15 – 12 – 9 – 9  

DB Lateral Raises

DB Front Raises 

– You Go, I Go with a Partner 

Tuesday

Strength: Front Squats

E3M x5

3 Pause + 2 Front Squats

2 Pause + 3 Front Squats

1 Pause + 4 Front Squats

2×3 Front Squats

The Fun: E3M x4 

:30 p/ Leg: 10 Split Squats (1 Leg p Round) – Can be weighted 

*If you are not able to collect reps for the full :30, simply hold position without locking out the leg. Just move when you can. 

And Then, 

10 OH Kb Swings (70#/53#)

7 Burpee Box Jump Overs (24”/20”)

Wednesday

Stamina: 3 RFT (15:00 co)

20/14 Cal Row (1:00 Max Effort)

Alleyway Run

Rest 2:00 

The Fun: 12:00 AMRAP

4 Toes to Bar

8/6 Alt Plate Push Ups 

12 Russian Twist

Extra Work: :90 p Side

Pigeon Stretch 

Thursday

Strength: In Teams of 2 or 3 

5:00 to Complete 

9 – 7

No Tap Deadlifts* (185#/115#)

7 Target to Target Jumping Squats 

Rest 1:00 or While your partner completes their set 

And then, Add Weight

At 5:00, 5:00 to Complete 

7–5

No Tap Deadlifts (225#/125#)

5 Target to Target Jumping Squats 

Rest 1:00 or While your partner completes their set 

And then, Add Weight

At 10:00, 5:00 to Complete 

5-3

No Tap Deadlifts (245#/155#)

3 Target to Target Jumping Squats 

Rest 1:00 or While your partner completes their set 

*Deadlifts to the lowest point before touching the ground as possible. If midline cannot be maintained, it is too heavy. 

The Fun: For Time 

12- 9 – 6 – 3

Feet Elevated Ring Rows*

12/9 Cal Ski **

You Go, I Go or Waterfall Through 

*Transition to more manageable angles as you fatigue so as to do the reps unbroken 

** Ski Erg Monitors do not reliably reset, so add your number to the total calories on screen each time you start. 

Friday 

The Fun: For Time  

21 – 18 – 15 – 12

DB Incline Bench (50#/35#)

Remainder as C2B Pull Ups or Jumping C2B Pull Ups

Alleyway Run Down

Alleyway Walk Back 

And then, before the Extra Work 

 Complete the remainder of 45/30 C2B Reps subtracting the number done in the workout

Extra Work: 3-5x

20/14 “UB” Tricep Push Ups 

10-15 Seated Supinated DB Curls 

Rest ~1:30 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 18:00 AMRAP 

18 Wall Balls (20#/14#)

9 Hang Power Cleans (135#/85#)

18 Sit Ups 

OH Plate Carry

Gun Walk 

The Finisher: 3x 

12 Barbell Hip Thrusts 

+ 12 Jumping Squat

Rest ~2:00