SD Workouts 033026

Monday 

Classes meet at 11am, Noon, and 2pm w/ Ben 

500m/400m Row 

80 Russian Twists (25#/15#)

70 Air Squats 

60 Shoulder Taps 

50 Sit Ups

40 Box Step Ups

30 Toes To Bar

20 Push Ups w/ 1 Tap 

10 Pull Ups

500m/400m Row 

Tuesday 

Classes meet at 11am, Noon, and 2pm w/ Ricardo 

The Fun: 4 RFT

Redline Run 

6 DB Push Press

12 DB Front Squats 

The Extra Work: 3x You Go, I Go 

15/10 “UB” Deficit C2G Push Ups 

18 Alternating Dumbbell Curls

Wednesday Yoga

Yoga w/ Emily meets at 11:30am

Thursday

Classes meet at 11am, Noon, and 2pm w/ Ricardo

Strength: E3M

10 DB Bench Press 

 + 5 Back Squats 

The Fun: 10:00 AMRAP (Goal is 4-5 Rounds)

16 Rotational Slam Balls 

3rd Floor Stairs 

Rest 1:00 or While Your Partner Works 

Friday - No Classes - Good Friday Holiday 

Black Wolf has classes with Ricardo at 8am and 9:30am if you’d like to jump in! Ricardo is running the show.