physical. 04/25/15

Benchmark

“Unsilent Death”13:54 (Nails - Unsilent Death- full album)

40 Tire smash @ 6lb. W, 10lb. M
400lb. M/ 300lb. W 1-arm ground-to-shoulder kettlebell lift* (Kettlebell clean or kettlebell deadlift + swing clean)
20 Kettlebell swing @ 1/4 BW
10 Medicine ball shuttle run** (20 yd. ea. @ 15lb. W, 20lb. M)

Count and note rounds and partials completed in 13:54.

There is no designated rest- if it is needed, keep it short and specific (3 breaths or less) and take it between lift and swing.

*Use as many safe, quality lifts as you need, but as few as you can, to reach designated weight in each round. If number isn’t exact, err on the side of over, never under (Ex. 400lb. = 420lb., not 395lb.).
**Medicine ball remains in-hand but touches the ground at the end of each sprint.

Failure.“Our training is structured to allow us to work hard all the time, push ourselves intelligently, and put ourselves in the ground occasionally.” Mental #41: Recovery, and submission signals.


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Posted: April 25th, 2015
at 11:40am by Wolf Brigade


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physical. 04/24/15

10 Turkish Get-up @ 50-60% of 1RM

Switch between arms in any way you choose- If under 6 months attendance, 6 of 10 reps are performed as 2-count variation.*

Then, as quickly as possible:

100 Mace front pendulum (10kg. W, 12kg. M)

Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.

And then, 2 rounds of:

100 yd. Farmer carry (Minimum: W- 55lb. x 2, M- 70lb. x 2)
2 minutes 360 sit-up (Count reps)

Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Attempt to match/ exceed sit-up reps between round 1 and round 2.

*Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Mat. Turkish Get-up.Mat. Turkish Get-up.


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Posted: April 24th, 2015
at 6:44pm by Wolf Brigade


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physical. 04/23/15

Back squat:

5 x 5 @ 75% of 1RM

Rest as needed between sets. Position considered, attempt to stay at 75% throughout. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, 2 rounds of:

20 Slam ball (10lb. W, 20lb. M)
15 Slam ball (20lb. W, 30lb. M)
10 Slam ball (30lb. W, 40lb. M)
5 Slam ball (40lb. W, 50lb. M)
5 Walking inchworm

Each set of slam ball is followed by 3-5 breaths rest (not to exceed :10 sec.). Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

And then, 5 aggressive rounds of:

5 Plyometric push-up
(Up to) :20 sec. rest

Scale push-up to ability in each round- get out what you put in.

Shawn. 2-second overhead swing.Full, quick recovery wished to Shawn. And a heartfelt acclamation for a truly selfless act in this increasingly selfish world.


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Posted: April 23rd, 2015
at 6:54pm by Wolf Brigade


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physical. 04/22/15

4 rounds of:

8 Bench press @ 50-60% of 1RM
8 Kettlebell halo @ minimum 1/4 BW
8 Dip
(Up to) 2 minutes rest

Today, bench press should be performed in explosive, uninterrupted sets with full, solid lock-outs. If bar slows, or sets require interruption, make an immediate adjustment. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.

Then, 4 rounds of:

1 Sled drag (20 yd. each @ 3/4 BW)
1 Sled pull (20 yd. each @ 3/4 BW)
10 Box jump @ (up to) 60% of 1RM
1 minute rest

”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly; Pay consideration to what the sled will do to the jump, and scale height immediately if position breaks.

And then:

6 minutes Airdyne (Forward- dowel in back squat rack)

Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.

Life.Are you an anchor (a stabilizing force hell-bent on performing a lasting, valuable role) or a floater (someone that glides through, sightseeing, and only slowing down for a moment when something presents as a novelty)?

Our perspective: Stand for something, or you’ll fall for anything…
Choose everything you stand for cautiously and thoughtfully, and do your decisions justice by seeing them through to the absolute best of your ability.

“Showing up” for life will get you somewhere… but always working as hard as you can will get you entirely somewhere else.


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Posted: April 22nd, 2015
at 7:57pm by Wolf Brigade


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physical. 04/21/15

Pendlay row:

8, 6, 4- 4- 4- 4

Rest as needed between sets. Begin at moderate weight (50% of bench press 1RM) and lift as heavy as is sustainable through the sets of 4. Weight increases each set (denoted by commas between) until 4, and then, position considered, remains the same (denoted by dashes).

Then, 3 rounds of:

12 Bodyweight row
24 Superman rock
12 Kettlebell deadlift @ minimum 1/2 BW
24 Hollow rock
12 1-arm kettlebell swing @ minimum 1/4 BW (6L, 6R or hand-to-hand)

Move meticulously, and work hard- scale kettlebell deadlift and 1-arm swing to ability, minding the minimums set above. If rest is needed, take it after deadlift or swing, and keep it under :20 sec.

WhyWhy? Because learning to manage reasonable discomfort in a safe training environment is vitally important. That’s why.


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Posted: April 21st, 2015
at 6:53pm by Wolf Brigade


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physical. 04/20/15

5 rounds of:

1 Power clean @ 80-85% of 1RM
:30 sec. rest
1 Power clean @ 80-85% of 1RM
2 Front squat @ same
(Up to) 2 minutes rest

Front squat begins at top of power clean #2. If squat set requires interruption, make minor weight adjustments to allow for uninterrupted completion of the 3-rep complex.

Then:

8L, 8R Kettlebell push press
1 minute rest
6L, 6R Kettlebell push press
1 minute rest
4L, 4R Kettlebell push press
1 minute rest
2L, 2R Kettlebell push press

Start as challenging as possible for 8 consecutive reps each side, pausing as needed in the rack position, and attempt to use the same weight throughout. If lockout fails or mechanics erode, adjust one interval down and continue.

And then, as quickly as possible:

50 revolutions Airdyne
25 Burpee
15 Inchworm
5 Sprint start

Focus breathing, hammer mechanics, and rest as little as possible. If it is needed, keep it specific (3 breaths or less) and take it after inchworm. Each inchworm includes a push-up prior to the hands walking back to the feet, and a full stand-up once they get there.

Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.

Hetal. Kettlebell push press.Hetal. 24kg. kettlebell push press.


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Posted: April 20th, 2015
at 7:37pm by Wolf Brigade


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physical. 04/18/15

4 rounds of:

6 Pull-up (As challenging as possible in each round)
4L, 4R Kettlebell snatch @ baseline 35lb. W, 55lb. M
:20 sec. rest

Pull-up variation and kettlebell snatch weight are scaled to ability in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly. If kettlebell snatch set requires interruption with chosen weight, adjust one interval down and continue. Lifts today may also be performed as hand-to-hand kettlebell snatch if desired.

Then, at a moderate but challenging weight, 1 round of:

Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, select a weight that allows for uninterrupted sets of each movement, and rest as needed between.

Then:

12 reps max distance medicine ball throw/ catch @ 12lb. W, 15lb. M

Starting at a minimum of 12 ft., perform 12 consecutive throws from the furthest distance possible.

And then, 15 minutes of:

5 Ab wheel roll-outs (Or 10 V-up)
5 Straight/ vertical jump @ 25lb. W, 35lb. M
50 Jumping jack
50 Mountain climber

Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If weight forces position break in jump, make an immediate adjustment.

Wayne. Double-undersWayne. Double-under (2010).


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Posted: April 18th, 2015
at 12:26pm by Wolf Brigade


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physical. 04/17/15

5 rounds of:

5 Back squat @ 65-75% of 1RM
5 Kettlebell Good Morning @ minimum 1/2 BW
(Up to) 2 minutes rest

If a set of either movement requires interruption, or creates a compromised position, make as minor an adjustment as needed before continuing. Provided position is strong, scale Good Morning to ability- 1/2 bodyweight is minimum.

Then, 2 aggressive rounds:

400m row
40 Medicine ball throw/ catch* @ 15lb. W, 20lb. M
20 Mace swing (Pendulum, 360, 10-2, varial- 10kg. W, 12kg. M)

Hammer position in all movements, and hustle throughout; There is no designated rest- if it is needed, it is to be kept short and specific and taken after mace swing.

And then:

60 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 100% (note calories)

*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

Cory. Board.Cory. Peg board.


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Posted: April 17th, 2015
at 6:31pm by Wolf Brigade


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physical. 04/16/15

Press:

7, 5, 5, 5+

Weight starts conservatively (less than 50% of 1RM) and increases each set (denoted by commas between). Rest as needed between sets, and attempt to end between 70-80% of 1RM. If possible, final set may extend past 5.

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Bar hang (alternating with)
Jumping pull-up

Count reps in all 4 pull-up rounds- keep effort high and pace strong, and attempt to match throughout. Each drop from the bar in the hanging rounds = 10 burpee and minus 10 reps pull-up.

And then, with as few trips as possible to the ground:

Accumulate 5 minutes double kettlebell rack hold
(W- 35lb. x 2, M- 55lb. x 2)

Rest as little as possible, not as much as you’d like to- when weights leave the rack position, clock stops.

And finally:

5 minutes Abmat sit-up

Perform as many quality reps as possible with as little rest as possible. If it is taken, keep it short and specific. Performing short sets is always preferable to taking long rest in simple conditioning pieces. If position breaks (butt off the ground, back round at the top) add up to 15lb. of weight to help right the ship.

Agents.New “Agents” softgoods available 05/01/15. Place pre-orders now… email here.


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Posted: April 16th, 2015
at 6:32pm by Wolf Brigade


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physical. 04/15/15

Goblet squat:

4 x 4 @ as heavy as possible in each

Rest as needed between sets, and adjust weight between rounds if position breaks or set requires interruption. Lift weight correctly and dynamically into Goblet position.

Then, 6 aggressive rounds of:

6 Kettlebell Short swing* @ (up to) 90% of 5RM (minimum 1/2 BW)
6 Kettlebell high pull/ Goblet squat @ same (1 + 1 = 1)
Minimum 1 minute rest

If chosen weight creates/ forces compromised positions in any movement, make an immediate adjustment- If imbalance is present, weakest of the 3 lifts governs weight. High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat.

And then, 6 minutes of:

Airdyne (with kettlebell in Goblet position- 35lb. W, 45lb. M)

Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

V.Nothing defies logic quite so adeptly as denial.


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Posted: April 15th, 2015
at 7:15pm by Wolf Brigade


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physical. 04/14/15

Bench press:

4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, aggressively:

10 Sled drag (20 yd. each @ 75lb. W, 90lb. M)

”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly- safety considered, any stop lasting more than :10 seconds equals 1 extra trip.

Rest 1 minute, then, 6 rounds of:

12 Push-up/ Ring push-up (Alternate by round if needed/ desired)
12 Hollow rock/ Superman rock (Alternate by round if desired)
12 Wall squat

Scale push-up as needed if range of motion fails, or position breaks. Wall squat may be performed with stick for extra tension if needed, or with hands hovering over a barbell racked at squat height.

Greg. Handrail.Greg. Handrail.


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Posted: April 14th, 2015
at 7:20pm by Wolf Brigade


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physical. 04/13/15

Walking lunge:

4 x 8 @ (up to) 60% of front squat 1RM

Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

“Raining Blood” (Slayer – “Reign in Blood”)

5 Burpee box jump @ 20″ W, 24″ M
7 Kettlebell swing (35lb. W, 55lb. M)

4:17- count and note rounds and completed half-rounds.

There is no designated rest- if it is needed, keep it short and specific
(3 breaths or less)
.

Rest up to 3 minutes, then 3 rounds of:

20 Jumps (Box jump, broad jump, lateral jump, vertical jump)
10 Row (Bodyweight row, 1-arm kettlebell row, Pendlay row)
1 minute Airdyne- max distance/ calories
1 minute hollow rock/ hold

Hammer position, standardize breathing, and scale movement and/ or weight if position breaks. Jump: Change variations by round if desired. Row: Choose one variation and use throughout. Sets are to be uninterrupted- select weight accordingly before, and scale weight accordingly during. If rest is needed, keep it short and take it after row.

Rich.Jump-overRich. Hop-over (2012).


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Posted: April 13th, 2015
at 7:45pm by Wolf Brigade


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physical. 04/11/15

Power clean:

3 x 5 @ (up to) 80% of 2RM from 03/19/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 7 rounds of:

7 Overhead Abmat sit-up* (or, if needed, 9 “Prison” Abmat)
5 Double kettlebell swing clean
7 Double kettlebell front squat
3L, 3R 50/50 kettlebell strict press**

Position considered, all lifts in each round are performed without putting the kettlebells down- goal today are challenging, uninterrupted sets governed by the weakest lift (50/50 press). If sets require interruption, adjust one interval down and continue uninterrupted. If rest is needed, keep it short and take it after the press.

And then, as quickly as possible:

20 Tire flip

Use assistance as needed if reps require more than :10 seconds between, or position breaks.

*Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.
**50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Overhead Abmat sit-up.This highly technical, nearly medical textbook quality drawing depicts the top position of our overhead Abmat sit-up. The red line indicates the straight path from hands/ bar through the head and hips. Enjoy (there’s more where this came from… ).


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Posted: April 11th, 2015
at 12:01pm by Wolf Brigade


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physical. 04/10/15

Deadlift:

4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

Rest as needed between sets. Today, all reps are performed with an overhand grip; If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
:45 sec. rest

The game today is 8 challenging, uninterrupted reps- If set requires interruption, make a minor height adjustment and continue.

And then, 6 aggressive rounds of:

30 revolutions Airdyne @ 100%
30 Tire smash (Any variation) or Mace 360

Alternate between tire smash and mace 360 by round as desired. Keep the weights moderate, execution perfect, and pace strong. Airdyne: Though output may change, effort should remain at 100% in each and every round.

Vincent. Sled drag.Vincent. Sled drag.


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Posted: April 10th, 2015
at 6:10pm by Wolf Brigade


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physical. 04/09/15

10 Turkish Get-up (2L, 2R x 2, 1L, 1R) @ 60% of 1RM

Then:

30 Dumbbell power snatch @ as heavy as possible in 3-rep sets
20 Kettlebell full-range high-pull @ as heavy as possible in 5-rep sets
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M

If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Alternate arms every 3 reps in dumbbell power snatch; If rest is needed in it, or the full-range high pull, keep it to 3 breaths.

And then, skill work:

Kettlebell snatch
Headstand/ Handstand
Tumbling
(Front roll, back roll, side fall)

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

Learning.Heather, Shawn. Teaching/ learning the kettlebell press.


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Posted: April 9th, 2015
at 6:24pm by Wolf Brigade


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physical. 04/08/15

Bench press:

5 x 5 @ (up to) 80% of 2RM from 03/18/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

2 minutes rest, then, as many rounds as possible in 5 minutes of:

4 Bodyweight row (Use any grip you choose)
3 Chin-up
2 Pull-up
1 Burpee

Move aggressively, and insist on full range of motion in all reps. 4 + 3 + 2 + 1 = 1 round. If needed, rest briefly and specifically, and scale movement if position breaks.

And then, accumulate as quickly as possible:

120 revolutions Airdyne (Arms only)
60 Hollow rock

Complete uninterrupted, or break into 60 + 30 x 2. Hustle on the Airdyne, and be constantly mindful of position in hollow rock.

Finally, skill work:

Double kettlebell clean
Double kettlebell swing clean

Practice both of the movements above at skill work weights, and note improvement in each. Start with the single-arm versions of each if necessary, and practice the more difficult variations as appropriate. Spend enough time to note improvement.

Double kettlebell swing clean + front squat from Wolf Brigade on Vimeo.


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Posted: April 8th, 2015
at 7:31pm by Wolf Brigade


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physical. 04/07/15

Kettlebell Good Morning:

7, 5, 3- 3- 3- 3

Rest as needed between sets. Goal is challenging sets with sound positioning throughout, beginning at moderate weight and ending as heavy as possible. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes).

Then, 5 aggressive rounds of:

7 Kettlebell Short swing @ 1/2 BW +
7 Broad jump
7 Ab wheel roll-outs (or, if needed, 9 v-up)

If rest is needed, keep it short and specific, and take it between ab wheel and kettlebell swing. If position breaks or mechanics fail, adjust swing weight one interval down and continue safely.

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

And then, 5 minutes:

Jumprope/ Straight jump failure drill

If we miss during the 5 minutes due to form or fatigue, immediately perform straight/ vertical jumps and then resume your set. (Under 6 months attendance: 5 jumps per miss. Over 6 months: 7 jumps per miss.)

Carmen. Kettlebell Good Morning.Bottom position of our kettlebell Good Morning. Note: Vertical shin, strong arch, kettlebell and elbows tucked into body, feet narrow and straight, head neutral.


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Posted: April 7th, 2015
at 6:32pm by Wolf Brigade


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physical. 04/06/15

Front squat:

5 x 5 @ (up to) 80% of 2RM from 03/16/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

1-arm kettlebell swing @ 35lb. W, 55lb. M (Switch arms each round)

If weight needs to be put down during work rounds, adjust one interval down and continue. Hammer position and mechanics, and challenge pace to maintain output in all rounds.

And then:

1 max rep set push-up
1 minute rest
1 max rep set underhand bodyweight row
1 minute rest
4 rounds max RPM/ max duration Airdyne

Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Airdyne: Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat with ferocity. Put in what you expect to get out- keep the effort high even as output changes.

Airdyne vs. HandstandAirdyne vs. Handstand (no one wins).


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Posted: April 6th, 2015
at 7:23pm by Wolf Brigade


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physical. 04/04/15

Pendlay row:

5 x 5 @ (up to) 70% of bench press 1RM

Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

Then, 12 minutes of:

8 Kettlebell squat thrust + deadlift* @ (up to) BW
4 Farmer carry (20yd. each @ same)
1 minute rest

Posture, tension, high effort, and strong pace. If position breaks or sets require more than 1 interruption, adjust weight and continue. Maximize rest through smart, deliberate breathing and movement-based mobility.

And then, with a partner, 5 aggressive minutes of:

Medicine ball throw/ catch @ 15lb. W, 20lb. M

Minimum distance is 12 ft. and minimum number is 150.
Each and every rep under the 150-rep minimum when time expires =
3 Burpee + 5 V-up

*Today, use two kettlebells to reach designated weight.

ComposureImportant enough to post frequently and consider constantly.


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Posted: April 4th, 2015
at 12:27pm by Wolf Brigade


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physical. 04/03/15

Timing each, perform 5 rounds of:

1 Sled drag (20 yd. @ BW)
15 Box jump (20″ W, 24″ M)
15 Burpee
1 minute rest

”Drag” = forward, and “Pull” = backward. If desired, and the mechanics of the basic movements are sound, 20 burpee box jumps may be used in place of 15 + 15 in any chosen round. Maximize rest through smart, deliberate breathing and movement-based mobility. Attempt to keep time the same from round 1 through round 5.

Then, accumulate:

150 Tire smash (Any variation)
150 Mace swing (Pendulum/ shove, 360, 10-2, varial)

Change movement variation and intersperse sets as desired- minimum set is 10 reps. Keep the weights moderate and the execution perfect.

Group therapy.Group therapy, anger management, tire smash… Call it what you will.


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Posted: April 3rd, 2015
at 6:34pm by Wolf Brigade


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