WEEK OF WORKOUTS 090825

Come and try a week of free workouts at Black Wolf CrossFit. 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.

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

WU: 

Gate Run

And then, 5x

   3 Chin Ups

   6 Push Ups w/ 1 Tap 

   9 Air Squats 

Gymnastics: 

:10On/:20 x5 Handstand Holds (2:30)

:10On/:20 x5 Headstand Holds (2:30)

Strength: E2:30 x4 

7 Push Press

The Fun: 10:00 AMRAP 

10 UBDouble Unders 

10 Quad Balls 

Tuesday

WU: 

Shuttle Run Fun 

12 Alternating DB Snatch 

And then

   2 – 4 – 6 

   Stepback Lunges Per Leg 

And then, 

   6 Box Jumps

Strength: E3:30M 

5 – 3 – 1

Back Rack Lunges Off Plate 

3 Tall Box Jumps

The Fun: For Time 

100 Alt DB Snatch (50#/35#)

Wednesday

WU: 

Gate Run

And then, 

12 Eye Level Kb Swings 

6 – 4 – 2 

Kipping Swings 

And then, 

Gate Run

And then

12 Eye Level Swings

6 – 4 – 2

Chin Ups 

The Fun: 

1:00 to Complete 

9 Pull Ups 

@1:00, 1:00 to Complete 

21 Hang Power Clean (95#/65#)

@2:00, 1:30 to Complete 

15 Pull Ups 

@3:30, 1:30 to Complete 

15 Hang Power Clean

@5:00, 2:00 to Complete 

21 Pull Ups 

@7:00 

9 Hang Power Clean 

And then, 12:00 to Complete (Clock runs to 20:00) 

3 RM Hang Power Clean 

Thursday

The Fun: 1 Full Round

3x 1:30 to Complete/:30 Rest p Station 

15/10 Cal Ski 

+ 30 Russian Twists (45#/25#) 

15/10 Cal Row 

+ 20 Sit Ups 

10 AbMat V-Ups 

+15/10 Cal Bike 

Friday

WU: 3x

Gate Run

1 Wall Climb

5/4 Strict Pull Ups

10 Deficit Push Ups 

15 OH Kb Swings 

The Fun: 5 RFT 

5 Hang Power Snatch (95#/65#)

1-2-3

Handstand Push Ups 

And then, 

400m Run

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: 5 Rounds or 30:00 

10 DB Stepback Lunges Per Leg 

30 Double Unders 

10 UB Strict Pull Ups 

30 Double Unders 

10 DB Front Squats at Lunge Weight

Gate Walk