Your Week of Workouts 083126-090626

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

Dips & Pull Ups: Alt E:90  

1) Max UB Strict Pull Ups 

       OR Collect 7/5

2) Max Dips 

       OR Collect 7/5 Jumping Negatives 

The Fun: For Time 

21 Low Incline DB Bench Press (50#/35#)

   w/ Remainders of Reps done as Push Ups w/ 2 Taps

42 Double Unders 

9 Burpee Box Jump Overs 

Farmer’s Carry 

15 Low Incline DB Bench Press 

42 Double Unders 

9 Burpee Box Jump Overs 

Farmer’s Carry 

9 Low Incline DB Bench Press 

42 Double Unders 

9 Burpee Box Jump Overs 

Farmer’s Carry 

Tuesday
The Strength: 3×12 at 50% of 1 RM Front Squat

The Fun: 2 RFT or 12:00 

10 OH Kb Swings (70#/53#)

3x – 2x – 1x 

Lateral Ladder D&B 

And then, 

24/12 Russian Twists (45#)

Rest 2:00 

Wednesday

The Strength: 20:00 To Establish: 

Muscle Snatch 2 RM

Then, 

Power Snatch 2 RM 

The Fun: Every 3:00 x 4 (12:00 Total)

400m Run*

ME Pull Ups 

*2:15 or Less on Run #1 

Thursday

The Fun:  24:00 AMRAP 

Alleyway Run

2 Turkish Get Ups (HAP)

24 Kb Swings (Same KB)

48 Flutter Kicks

18 Box Jumps

36 Shoulder Taps

12 Med Ball Reverse Squats 

Friday
The Fun: 20:00 AMRAP 

2 Cleans (225#/155#)

14 Wall Balls 

Gate Run

— Rest 2:00 —

Saturday

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

The Fun: For Time

400m Run

And Then, 

  15-12-9-6-3 HSPU

  1-2-3-4-5 Bear Crawl Laps

And Then,

400m Run