Your Week of Workouts 090125

Come and try a week of free workouts at Black Wolf CrossFit. 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.

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

WU: 

Gate Run

And then,

10/6 Perfect Push Ups 

Lunge for Stretch Down 

1 – 2 – 3 

Strict Pull Ups 

PT Bear Crawl Back (Shins parallel to the Deck, Opposite Hand & Foot Simultaneously)

15 Lemon Squeezers 

Skill Pill: Death by HSPU

10:00 EMOM

1 – 2 – 3 – 4 – 5 – 6 – 7 … 

Handstand Push Ups 

Steps To Full Range of Motion Handstand Push Ups 

:30 Box Pike Hold 

20/15 Full Range of Motion Strict Push Ups 

Handstand Kick Up to Wall 

Around the Worlds on Box 

5-7 Heavy Press Focused Push Press (~135#/85#)

The Fun: For Time 

8 Toes to Bar 

24 -18 – 12 – 18 – 24

Jumping Lunges 

Rest 1:00 

Extra Extra: 3x

15-20 Banded Face Pulls 

+ 1-3-5 Staggered Stance DB Deadlifts p Leg (~35#/25#)

Tuesday

WU: 2x 

Gate Run

15 OH Kb Swings 

12 Bent Over Reverse Flys (5#/2.5#)

3 Inch Worms w/ Scorpion Tail 

15 OH Kb Swings 

18/12 Push Ups 

12 Incline DB Flys  (15#/10#)

First Rib mobility – Barbell on the rack, Neck Stretches, CatCows

The Fun: 3 RFT 

30 Reps

   Max Effort UB Overhead Squats (75#/55#)

   + Remainder of 30 as Plate Burpees 

Rest 1:00 

30 Russian Twists (45#/25#)

Farmers Carry D&B (70#/53#)

Rest 1:00 

Wednesday

WU: 

100 Jump Rope

5 – 3 – 1

Chin Ups

10 Box Step Overs 

Gate Run 

The Fun: 4 RFT (24:00 co) 

48 Double Unders 

12 Box Jump Overs 

12 Pull Ups 

400m Run 

The Pump: 4 Sets 

10-15 DB Lateral Raises*

10-15 Seated DB Strict Press**

* Reach for the walls at the top of the raises & avoid your traps (shrugging) 

**Sit with Back against Highest Setting on Bench

And then, 2x 

< 20 Arnold Press w/ Lateral Raises Weight 

Thursday

The Fun: Not For Time 

5 – 10 – 15 – 10 – 5

Cal Ski Erg (Highest intensity possible) 

20 Alt Pistols (Focus is building proficiency, not gutting it out with slop)

Gate Run (Shakeout) 

Rest until heart rate settles

Friday

WU: 3x 

12/7 Cal Bike

And then, 

3 – 2 – 1

Crossbody Toe Touch 

And then, 

12 Kneeling Wood Chops 

6/4 Strict Pull Ups 

6 – 9 – 12

Single Leg Glute Ham Raises p/ Leg 

3 + 9 “Hack Squats” 

Strength: E3M 

15 Front Squats (135#/95#)

9 Front Squats (185#/125#)

3 Front Squats (225#/155#)

9 UB Deadlifts (225#/155#)

15 UB Deadlifts (185#/125#)

21 UB Deadlifts (135#/95#)

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: 20:00 AMRAP 

600m Run 

And then, 2x 

   8 Toes to Bar

  12/8 Deficit Push Ups

And then, 

   OH DB Carry

   7 – 5 – 3

   DB Hang Clean & Press at each set of cones

And then, 

Farmers Carry Back