Your Week of Workouts 071326

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: E3:30M x3

7 Power Cleans w/ Tempo Eccentric to Floor or Low Low Hang

+ 7 Tall Step Downs p Leg

The Fun: For Time

20 Russian Twists 

1 – 2 – 3 – 4 – 5

Burpee Box Jump Overs (24”/20”)

— REST 2:00 — 

5 – 4 – 3 – 2 – 1 

Burpee Box Jump Overs 

20 Sit Ups

Tuesday

Strength & Conditioning: E4M 

10 (135#/85#) – 8 (185#/105#) – 6 (225#/125#) – 4 (245#/145#) – 2 (HAP)

Back Squats

Sprint thru Gate

Walk Back 

Wednesday

The Fun: 16:00 AMRAP

64 Double Unders or 100 Singles

8 Hang DB Snatch p/ Arm (50#/35#) 

16 Air Squats 

12 Toes to Bar (3 Attempts) 

Thursday

The Fun: 27:00 AMRAP

18 Barbell Hip Thrusts (Keep Chin and Ribs Pulled Down) (135#/95#)

12 Gorilla Rows (53#/35#) – Do Not Rush

6x 3 Point Planks 

Plate Carry to Gate & Back (45#/25#+10#)

Friday

Stamina: 3 RFT (20:00) 

500m/400m Row 

Run to Light Pole (600m) (1:30)

Walk to Alley 

Run back in (at a pace that allows you to row hard immediately) 

The Fun: 4 RFT

12 Strict DB Curl & Press (35#/20#) – No Slop 

4/3 Chest to Bar Pull Ups

12 Rotational Slam Balls (20#/14#)

Rest 2:00 

Saturday – The Fourth of July 

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

The Fun: 6 RFT

 12 Unbroken Incline DB Bench Press (50#/35#)

+ Remainder as Push Ups w/ 1 Tap 

6 Deadlifts (275#/165#)

Shuttle Run (2 Squares Down/ 1 Back/2 Squares Down/ All the Way Back)

Rest 2:00