Your Week of Workouts 021626

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

Benchmark: BW Test #5

10-9-8-7-6-5

Power Clean & Jerk (135#/95#)

30 Double Under

Rest 1:00 

Originally Run 021025

Tuesday

“Triple Couplets”

3 Rounds

   20 Wall Balls (20#/14#) <— Use Targets 

   120m Suitcase Carry (70#/53#)

   Rest 1:00

And Then, 

3 Rounds 

   2 Wall Climbs

   80′ Bear Crawl

   Rest 1:00

And then, 

3 Rounds

   50 Hollow Flutter Kicks 

   Alleyway Run (270m)

   Rest 1:00 

Originally run 021325

Wednesday

Stamina: For Time 

500m Row 

The Fun: 4 Rounds

 4 Gymnastics Attempts 

 12 Incline DB Bench Press 

  + Remainder as Plyo or Shoulder Tap Push Ups

 12 Box Jump Overs (24”/20”) 

 Rest 

Thursday

Ascending Deadlifts & T2B 

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10-etc

Deadlift (245#/165#)

Toes to Bar

10 Air Squats 

Friday 
Strength: 1 RM Push Press 

The Fun: Tabata Lunge Burpee Twist 

:20 per Station with :10 Transition 

Scores will be taken after each round

1) Single Leg Deficit Reverse Lunge 

2) Single Leg Deficit Reverse Lunge (Opposite)

3) Plate Burpees

4) Russian Twists (45#/25#)

Rest 1:10 (Rounds are Every 3:00) 

Saturday 

Classes meet at 8am & 9:30am w/ Ben  

Strict Pull Test: E3M x3

Max Unbroken Strict Pull Ups 

2 Scores: 

 1) Max strict pull ups in 1 unbroken set

 2) Number of reps across the 3 sets 

Row Sit Swing Dip 

For Time

20/16 Cal Row

And then, 5 Rounds

   21 Sit Ups

   14 Kb Swings (53#/35#)

   7/5 Ring Dips