Your Week of Workouts 060126

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 to discuss your personal training goals!

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

The Fun: A Bit of Tabata 

8x :20 On/:10 Off p/ Station (All 8 before moving on)

Lowest Reps Achieved across the 8 Rounds is your score for each movement

 1) Wall Balls (20#/14#)

 2) Double Unders 

 3) Sit Ups  

Tuesday

Strength: Hang [Squat] Snatch

 E2M

 2×2 First Jump

— Extra Minute — 

 2×2 Second Jump 

— Extra Minute — 

2×2 Third Jump

— Extra Minute 

And then 3 More sets of 2 jumping if successful each time 

The Fun: 10:00 AMRAP

9 Russian Kb Swings (70#/53#)

8 Jumping Lunges

7 – 6 – 5 – 4 – 3 – 2 – 1

Pull Ups 

Wednesday

The Fun: For Time 

7/5 – 5/3 – 3/2 – 3/2 – 3/2

Ring Dips or Box Dips 

Sled Drag 

14/10 Cal Hard Row

Rest 2:00 

Thursday

Pump&Prep: 2x 

:15 Frog Side Plank (L)

:15 Glute Ham Bridge (L)

:15 Frog Side Plank (R)

:15 Glute Ham Bridge (R) 

And then 

   Up to 1:00 Lunge Hold (L) 

   30/24 Russian Twists 

   Up to 1:00 Lunge Hold (R) 

   30/24 Russian Twists 

Ass: 3 Sets per Leg 

9-12 Vertical Shin Tempo Stepdowns 

 + 9 Single Leg Plate Hops or Line Hops w/ Height 

Abs: 

 :40 Push Up Plank Hold 

   + 8 Hip Flexor Bench Roll Ups (14#/10#)

Friday 
Strength: 1 RM Push Jerk  

The Fun: For Time 

21 – 15 – 9 

Push Press (75#/55#)

Toes to Bar 

Saturday

Classes meet at 8am & 9:30am w/ Ben 

The Fun: 18:00 AMRAP 

3/2 Weighted Chin Ups 

7 3 Count Deadlifts (185#/125#) 

9 Box Jump Overs 

Alleyway Fast Walk