The Plan: Black Wolf Fitness Programming

WEEK OF 052118-052718

The Plan: Monday 052118

Warm Up: 

Redwing Run

And Then, 

Squat Jumps Down

5 Ring Rows 

Deep Lunge Back (Stretch)

Midline: 5x:20 Push Up Plank Hold with :10 Rest 

Workout #1: 4 RFT (16:00 co)

Redwing Run

20 Power Bar Thrusters 

20 Toe Touch Crunch

10 Power Bar Thruster

10 Ring rows

Workout #2: 

DLB (10 Upright Rows + 10 Front Raises + 10 Strict Press w/ Power Bar)

Farmers Carry (53#)

The Plan: Tuesday 052218

Warm Up: 

Redwing Run

And Then, 3 Rounds 

20 Step Ups 

10 Sit Ups 

10 Air Squats

10 Push Ups 

Workout #1: “Switch”

:40 Movement 1 Straight to :40 Movement 2 then repeat

Rest :30 Between Stations 

Big Break after all 3 Stations are Completed

Repeat for a 2nd Round with :30 per Movement

Box Jumps 

Wide Stance Box Squats 

3 Point Plank

Russian Twists (25#/15#)

Shuffle Down & Back

Mod Burpees (Do not go to ground)

Workout #2: Partner Run Relay

Redwing Run

Taco Loop Run

Taco Corner Run

Taco Loop Run

Redwing Run

-1 partner running at a time. High five sends next partner. 

-Ghost Partner would run a 1:30 Redwing, :45 Taco Loop, and :30 Taco Corner 

The Plan: Wednesday 052318

Warm Up: Row Sprint Relay 

3x

Row Sprint Relay (up to teams of 5)

-Player 1 Rows and then goes straight into a Taco Loop Run

-Probably 7 Cals

-Minimum is Team of 3

-With teams of 2, 1 player completes whole circuit before player 2 goes. 

Workout #1: 500m Row + 400m Run

Workout #2: 10: AMRAP

9 Overhead Heavy Swings

45 Jump Rope 

12 Eye Level Swings

Taco Loop Run

Workout #3: 

4x :30

:15 Regular Glute Ham Bridge + :15 with Knees Pushed Out

And the, after 4 Rounds

20 Jumping Air Squats 

WEEK OF 050718-051218

The Plan: Monday 051418

Warm Up: 3-4x

Taco Loop Run

5 Ring Row

Bear Crawl 

10 Air Squat 

Workout #1: 4x 

3x

5 Ring Rows 

10 Push Ups 

15 Air Squats 

And Then, Taco Loop Run

Workout #2: 10:00 AMRAP

5 KB deadlift 

10’ Farmers Carry

5 Kb Deadlift

10’ Farmers Carry

5 Kb Deadlift

10’ Farmers Carry

Walking Lunge Down and Back 

The Plan: Tuesday 051518

Workout #1: 

2x Redwing Run

3x Taco Loop Run

All with 1:00 Rest

Workout #2: 8:00 AMRAP 

30 Jump Rope

5 Renegade Rows 

Workout #3: Ab City

Coaches Choice

The Plan: Wednesday 051618

Warm Up: 

Taco Loop Run,

And then, 3-4x

12 Kb Swings 

3 Burpees

9 Goblet Squats 

3 Burpees 

Workout #1: Every Minute on the Minute for 3:00 with 2:00 Rest between Stations 

Station 1

:20 Plank Hold 

ME Flutter Kicks 

Station 2

:20 Wall Sit 

ME Lateral Box Hops 

Workout #2: For Time

10-9-8-7-6-5-4-3-2-1

Hang Power Clean + Push Press

15 Sit Ups 

WEEK OF 050718-051218

The Plan: Monday 050718

Taco Loop Run

And Then, 3x

5 Burpees

10 Lunges 

15 Sit Ups 

Workout #1: A Whole Lotta Tabata 

Air Squats 

Push Ups

Sit Ups 

Workout #2: 3x

Taco Loop Run

10 Ring Rows

Bear Crawl Down 

The Plan: Tuesday 050818

Warm Up: 4x

Down/Back Pedal/Down/Back Pedal Run

10 Goblet Squats

10 Russian Kb Swings

Workout #1: For Time

300m Row

30 DB Hang Clean + Press

Redwing Run

30 DB Front Squats

300m Row

30 DB Deadlifts 

Workout #2: TBD

The Plan: Wednesday 050918

Warm Up: 

Workout #1: 2x p Station with 1:45 To Complete/:15 Reset

1-2:00 Between Stations to Take Score of ME Movement 

15 Slam Balls

ME Flutter Kicks 

20 Ring Rows 

ME Jump Rope 

Pinball Run

ME Burpees 

Workout #2: 4-5x 

10 Med Ball Bench

12 Jumping Lunges

The Plan: Friday 051018

Warm Up: TBD

Workout #1: 12:00 AMRAP 

10 Overhead Kb Swings

30 Jump Rope

Taco Loop Sprint

—Rest 1:00—

Workout #2: TBD

WEEK OF 041618-042218

The Plan: Monday 042318

The Warm Up: 

Redwing Run

3x

5 Ring Rows 

10 Box Jumps

20 Jump Rope 

Workout #1: 12:00 EMOM 

:45 On/:15 Transition

Burpees

Ring Rows 

Jump Rope

 Workout #2: 4x

Taco Loop Run

10 Box Jumps 

15 Slam Balls 

30 Flutter Kicks 

The Plan: Tuesday 042418

Redwing Run

3x

10 Bodyweight Get Ups 

10 Air Squats 

10 Push Ups 

Workout #1: 

2 Rounds,

12 Air Squats 

6 Sand Bag Get Ups

6 Bomb Ass Push Ups 

And Then, 

Sand Bag Around Corner of the Building 

Workout #2: 

Patton St. Run (600m)

30 Sit Ups 

Clio St. Run (~400m)

20 Sit Ups 

Redwing Run

10 Sit Ups 

The Plan: Wednesday 042518

The Warm Up: 

3 Rounds 

Redwing Run 

15 Kb Swings (35#)

10 Goblet Squats 

5/3 Ring Rows 

Workout #1: 

For Time

3 Rounds 

5 Curtis Ps

5 Renegade Rows 

And Then, 

3 Rounds

3 Curtis Ps 

5 Burpees 

And then, 

3 Rounds

1 Curtis P

20 Russian Twists (25#)

Workout #2: 

:20 Glute Ham Bridge 

16 Russian Swings 

Taco Loop Run

Rest until everyone is back

The Plan: Friday 042718

The Warm Up: 4x

Taco Loop run

8 Push Ups 

12 Plate Ground to Overhead 

16 Russian Twists 

Workout #1: Switch 

:30 DB Push Press 

:30 Russian Twists 

:30 Lateral Box Hops

:30 Air Squats 

:30 Plank Hold

:30 Toe Touch Crunches 

Workout #2: For Time

12-9-6

Sumo Deadlift 

Push Ups 

And Then, Redwing Run

6-9-12

Sumo Deadlift

Push Ups 

WEEK OF 041618-042218

The Plan: Monday 041618

The Warm Up:

Redwing Run

3 Rounds

20 Lunges

10 Pull Ups

10 Push Ups

Workout #1:

10:00 EMOM

10/1/9/2/8/3/7/4/6/5 Goblet Squats 

ME Jump Rope 

Workout #2: 4 RFT (15:00)

8 Deadlifts (245#/175#)

16 Lunges (Jumping if Possible)

Heavy Farmers Carry

Workout #3: 

Tabata Sit Ups 

The Plan: Tuesday 041718

The Warm Up:

Redwing Run

3 Rounds

30 Jump Rope

10 Plate G2Oh

10 Air Squats 

Workout #1:

15-12-9-6-3

OH Swings (53#/35#)

Air Squats 

Workout #2: 5x

Every 2:00

Taco Loop Run

ME Russian Twists 

Workout #3: 3x NFT

10-15 Curl & Press (20#/10#)

30 Flutter Kicks 

The Plan: Wednesday 041818

The Warm Up: 3x

Taco Loop Run

Partner Med Ball Toss (10 Squats Each)

Partner Med Ball Sit Up (10 Sit Ups Each)

Workout #1: 4x 

6 DB Snatch p/ Arm (35#/25#)

18 Sit Ups

Taco Loop Run

Workout #2: 4x 

4 Renegade Rows 

Shuttle Sprint 

4 Shoulders, Knees & Toes Planks 

Shuttle Sprint 

Rest 1:00 

Workout #3: 

Partner Relay

10 to 1 

Push Ups

Ring Rows 

-Partner 1 completes their push ups and moves straight to ring rows

-Partner 2 waits until the push ups are completed by partner 1 before beginning each round

-Partner 1 does not begin the next round until partner 2 has finished their ring rows 

The Plan: Friday 042018

The Warm Up: 

Redwing Run

3 Rounds

12 Slam Balls

12 Uneven Slam Balls Push Ups (6R/6L)

18 Step Ups

Bear Crawl

Workout #1: 12:00 To Complete Each

5 Single Arm DB Thruster (30#/20#)

30’ Waiters Carry 

5 Single Arm DB Thruster 

30’ Waiters Carry

Pinball Run

Workout #2: 

10 Sand Bag to Shoulder (70#/50#)

Sand Bag Carry 

15 Lateral Step Ups (R)

15 Lateral Step Ups (L)

WEEK OF 040218-040818

The Plan: Monday 040218

Warm Up:

Redwing Run

And Then,

16-12-8-4

Plate Ground to Overhead

Walking Lunges

Russian Twists

Workout #1

4x

6 Burpees

12 Kb Swings

24 Jump Ropes

Workout #2

10:00 to Complete

100 Walking Lunges

E2Minutes: 15 Sit Ups

The Plan: Tuesday 040318

Warm Up

300m Row

And then, 3x

15 Power Bar Thrusters

30 Flutter Kicks

10 Ring Rows

Taco Loop Run

Workout #1

10-8-6-4-2 (per Arm)

Db Snatch

6 Burpees

And Then, After Completing that Couplet

30 Sit Ups

And Then,

10-8-6-4-2

Ring Rows

6 Single Arm DB Thrusters per Arm

Workout #2

300m Row + Redwing Run

Rest

150m Row + Taco Loop Run

Workout #3

Stretch

The Plan: Wednesday 040418

Warm Up:

Taco Loop Run

12 DB Push Press

24 Jump Ropes

12 DB Front Squats

24 Jump Ropes

12 Deadlifts

Workout #2:

3x/2:00 Rest/2x/1:00 Rest/1x (Total time for Score)

8 Hang Clean & Press (no squat)

16 Russian Twists (24 if light)

Workout #3

E:90: Glute Ham Bridge + 3 Point Shuttle Sprint

Workout #4

10 Sumo Deadlifts

20 Step Ups

WEEK OF 032618-033118

The Plan: Monday 032618

The Warm Up:

300m Easy Row

2x

3 Point Jog/Back Pedal

10 Air Squats

Workout #1

5x

3 Man Makers (DB Push Up/Burpee/Clean/Thruster)

3 Point Shuttle Run

Workout #2

“Switch”

[1x :45 per Movement

1x :30 per Movement]

2x

Step Ups

DB Push Press

2x

Cal Row

Over the Rower Burpees

2x

Plank Hold

Sit Ups

Workout #3

4x

ME DB Curls

30 Russian Twists w/ DB

The Plan: Tuesday 032718

The Warm Up:

10-8-6-4-2 Air Squats

Ankle Rockers Down

9-7-5-3-1 Air Squats

Bear Crawl Back

Workout #1:

10:00 EMOM

10 Single Leg Tall Step Ups (alternate legs each minute)

-Non-Working Leg does not touch top of box (unless needed for balance)

-Working Leg does not come off of box

Workout #2:

15-12-9-6-3

Goblet Squats

Bear Crawl Down & Back

Workout #3: 3x NFT

10 Single Leg Deadlifts w/ DB p/ Leg

The Plan: Wednesday 032818

The Warm Up:

4x

Taco Loop Run

12 Plate Ground to Overhead

6 Push Up w/ Shoulder Tap

3/2 Strict Pull Ups

Workout #1: 3x

10-8-6 Hvy DB Clean & Press

30 Jump Ropes

Then, Redwing Run

Workout #2:

Tabata Sit Ups & Push Ups

Alternate Each Round for 6 Rounds of Each

Workout #3:

4x

DLBs

30 Flutter Kicks

-Power Bar DLB= 10 Upright Rows + 10 Front Raises + 10 Strict Press

The Plan: Friday 032918

The Warm Up:

2 Round of

1 Redwing Run

And then, 2x

10 Squat

5 Push Up

5 Ring Row

Workout #1:

800m Run For Time

Workout #2:

3 RFT

20 DB Thrusters (15#/10#)

15 Sit Ups

10 DB Thrusters

10 Ring Rows

Taco Loop Run

Workout #3:

2 Rounds

10 Overhead Pwr Bar Sit Ups

5 Burpees

Then, Rest 1:00

Repeat 3x

WEEK OF 031918-032418

The Plan: Monday 031918

The Warm Up:

Redwing Run

And then, 4x

8 Ring Rows

36’ Bear Crawl w/ 3 Push Ups every 12’

Walking Lunge Back

 

Workout #1:

5-4-3-2-1

Renegade Rows

30 Flutter Kicks

 

Workout #2:

Redwing Run

30 Push Press

Taco Loop Run

30 DB Hang Power Cleans

Taco Corner Run

30 DB Squats

 

Workout #3: 5x

:20 Push Up Plank

 

The Plan: Tuesday 032018

The Warm Up:

9:00 ME Low Step Ups

Every :90

-20 Jump Rope

-10 Push Ups

-10 Sit Ups

 

Workout #1: “Switch”

3x[2(:30 Movement 1/:30 Movement 2) +:15 Transition to Next Station]

Station 1

Lateral Box Hops

Box Push Ups

Station 2

Elbow Planks

Russian Twists

 

Workout #2: 4 RFT

40 Jump Rope

15 Kb Swings

20 Sit Ups

10 Ring Rows

 

The Plan: Wednesday 032118

The Warm Up: 2x

300m Row

2x

15 Power Bar Thrusters

6 Over the Power Bar Burpees

 

Workout #1: 3 RFT

Redwing Run

15 Pwr Bar Overhead Squats

 

Workout #2: 12:00 AMRAP

300m Row

OH Plate Carry Down & Back

20 Russian Twists

Rest 1:30

 

Workout #3: 3 Rounds Not For Time

ME Strict Press

ME Curls

Rest

By | 2018-05-20T17:26:50+00:00 March 19th, 2018|Blog, Fitness|