Your Week of Workouts 070626

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

Strength: E2M x8 (extra minute every 2:00) 

1 Hang Power Snatch

+ 1 Power Snatch 

– Starting at 75#/55# and Jumping Every 2 Sets for 4 Jumps 

The Fun: 3 RFT

2 – 4 – 6 

Handstand Push Ups 

Deadlifts (First Set at 225#/155#)

And then, 

Rest 2:00 

Tuesday

Stamina: 12:00 AMRAP

Push Up Plank Hold 

Gate Run 

Strength: E3:30M x3

3 – 2 – 1

Back Rack Lunges p Leg 

Wednesday

The Fun: 2 Rounds 

:20 On/:10 Off x 4 per Station 

Alt DB Clean & Jerk (HAP) 

Rest 1:00 

Air Squats 

Rest 1:00 

Pull Ups 

Rest 1:00 

Lateral DB Burpees 

Rest 2:00 

Thursday

The Fun: Not For Time  

10 – 20 – 30 – 40 – 50 

Incline DB Bench (50#/35#)

+ Remainder as Hard Calorie Row

Sit Ups  

Alleyway Walk 

Friday

The Fun: 25:00 AMRAP 

1 Hang Squat Clean 

3 – 2 – 1

Push Jerk 

And then, 

  6 Lateral Bar Burpees

  Gate Run 

  Rest 2:00 

Start at 95#/65# and Add Weight Each Round You Go Unbroken 

Saturday – The Fourth of July 

Classes meet at 8am & 9:30am w/ Ben

Ring Dips & Rope Climbs (Practice) 

3 Rounds (12:00) 

:40 p Station then Rotate w/ :20 Transition

  1) 1-2 Rope Climb (could be 2 per window) 

  2) 3 Tall As Possible Box Jumps 

  3) Max Ring Dips 

  4) Rest 1:00 

The Fun: 14:00 AMRAP 

14 Pull Ups

7 Box Jump Overs (24”/20”) 

14/9 Wall Balls (20#)  

Rest 1:00