physical. 12/18/14

Deadlift:

4 x 5 @ 60% of 1RM

Rest as needed; Today, each lift features a 5/1000 pause in the locked-out top position before returning the bar safely to the floor. If the full, strong 5/1000 pause becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.

Then:

2 minute double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
40 yd. walking inchworm
40 Weighted Abmat sit-up* @ 1/4 BW
20 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

If designated rack hold weight creates/ forces a compromised position, make as minor an adjustment as possible to continue safely. Ball remains in-hand but touches the ground at the end of each shuttle run.

*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.

Youth


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Posted: December 18th, 2014
at 7:30pm by Wolf Brigade


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physical. 12/17/14

10 1-arm kettlebell swing @ as heavy as possible for 5L, 5R
:20 sec. rest
20 1-arm kettlebell swing @ 60-70% of TGU 1RM
:30 sec. rest
30 1-arm kettlebell swing @ 40-50% of TGU 1RM

Switch arms as needed/ desired in 20 and 30-rep rounds, provided the numbers end up even in each. If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.

Then, 8 aggressive rounds of:

Partner drag:

2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
:20 sec. rest

4 total trips = 1 round.

Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.

Leslie, Kelly. Partner drag.Leslie, Kelly. Partner drag.


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Posted: December 17th, 2014
at 7:58pm by Wolf Brigade


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physical. 12/16/14

Bench press:

4 x 6 @ 40-50% of 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.

Today, focus on touch-and-go power from the bottom of the press, and hold a full 2/1000 in the lock-out at the top. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”.

Then:

12 Turkish Get-up + arm-bar stretch @ 50% of TGU 1RM

Rest as needed in 2-rep increments, and switch arms as desired. Today, arm bar stretch is held in stable position for a minimum of 10/1000 in each rep. If designated weight compromises position in Turkish Get-up or arm-bar, make as minor an adjustment as needed to continue safely.

And then, as quickly as possible:

48 Rocking chair

Use as little weight/ assistance as possible, and move in excellent positions throughout. If rest is needed, keep it short and specific.

Hannah, Tanya. Box jumpHannah, Tanya. Box jump.


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Posted: December 16th, 2014
at 7:34pm by Wolf Brigade


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physical. 12/15/14

5 rounds of:

3 Hang power clean
5 Front squat
3 Push press/ Push jerk

Weight is 50-60% of push press 1RM- Make minor adjustments as needed if sets require interruption. Rest as needed after push press is complete in each round- Safety considered, bar stays on your body for 11 total reps.

Then, as quickly as possible, 2 rounds of:

1 minute Airdyne @ 75-80%
5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
:20 sec. rest

Avoid rest outside of the designated :20 seconds. If designated weights create a compromised position, adjust one interval down and continue. Hammer position and breathe with focus on both the bike and slam ball- Sloppy work expedites fatigue.

MobilityWe are very fortunate to exist in an era of athletics where “stretching” is no longer a guessing game. Take full advantage- do the work that improves the work…


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Posted: December 15th, 2014
at 8:06pm by Wolf Brigade


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physical. 12/13/14

“Crossing the floor”

Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.

Suggestions are:

Walking lunge (May be used in maximum 4 of the 20 rounds)
Broad jump
Burpee broad jump
Sprint start* (May be used in maximum 4 of the 20 rounds)
Sled drag/ Sled pull @ BW
Alligator crawl
Bear crawl
Push-up walk**

”Drag” = forward, and “Pull” = backward.

It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.

And 10 rounds, on a 1-minute descending clock:

5 Ab wheel roll-outs or 360 sit-up
Hollow hold (until time expires)

Sit-up rounds may be completed separately, or interspersed with crossing the floor rounds. Each and every break in hollow position within the minute = 5 burpees, tallied and completed at the end.

*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.
**Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.

Buy'TillYouDie.“I have seen men build… and destroy. I have seen this world, which could be a paradise, reduced to a planet of greed, and fear, and hatred! I have seen humanity with its heritage betrayed!
I can stomach no more!”

Norrin Radd


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Posted: December 13th, 2014
at 1:08pm by Wolf Brigade


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physical. 12/12/14

6 aggressive, high-quality rounds of:

4 3/1000 Underhand bodyweight row
12 Mace front pendulum (10kg. W, 12kg. M)
6 Kettlebell halo @ (up to) 50% of Turkish Get-up 1RM
12 Medicine ball throw/ catch (15lb. W, 20lb. M) or
Lateral slam ball
(15lb. W, 20lb. M)

3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

If designated weight creates compromised positions in any movement, make as minor an adjustment as possible to continue safely.

Then, 3 rounds of:

Row 150m
Rest :45 sec.

Work hard, hammer position, and challenge your pace- Attempt to match output within 5 seconds in all three rounds.

Wolf Brigade – Mace Varial from Wolf Brigade on Vimeo.


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Posted: December 12th, 2014
at 7:29pm by Wolf Brigade


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mental.

Either a great refresher, or a great introduction- Kelly Starrett gets back to basics and details some excellent concepts to help us maintain our hard-working bodies. Take the 7 minutes and watch.


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Posted: December 12th, 2014
at 10:05am by Wolf Brigade


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physical. 12/11/14

Power clean:

4 x 10 @ 40-50% of 1RM

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 “4 x 10″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

10 Overhead walking lunge (1-arm @ 40-50% of Turkish Get-up 1RM)
15 Jumping pull-up
20 Sit-up variation (Vary by round as desired, and scale to ability)

Lunge: Switch arms as needed/ desired during each set. If lock-out breaks, adjust weight immediately and continue safely.

Sit-up variations include:

Abmat
V-up
Knees-to-elbows
360
Hollow rock/ hold (1 honest minute= 1 set)
Superman hold/ rock (1 honest minute= 1 set)
Rocking chair
L-sit (1 honest minute= 1 set)
Elevator
Ab wheel
Kayak** (25lb. W, 45lb. M)

Make challenging choices throughout, and keep positions strong.

*If you’ve been with us 6 months or more, you may only use Abmat in 1 of the 5 rounds. 6 months or less- maximum of 2.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.

Partner drag.Group. Partner drag.


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Posted: December 11th, 2014
at 7:42pm by Wolf Brigade


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physical. 12/10/14

Turkish Get-up:

6 x 4 (2L, 2R) @ (up to) 60% of 1RM

Rest as needed, and alternate arms evenly. Focus on position and execution, with pace as an afterthought, and add a 2/1000 pause to any transition point that you are struggling with. When scheme is listed as “6 x 4″, it always refers to “Sets” x “Reps”.

And then, skill work/ playtime:

Tumbling/ “GYAOTG”

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. They include:

- Elevator
- Rocking chair
- Hip-up
(Elevator/ rocking chair hybrid)
- Front roll (From and back to standing)
- Back roll (From and back to standing)

Practice several movements, and perform as many reps as needed to make improvement. If proficient in each of the movements listed, begin practicing transitions from them into/ out of other basic bodyweight movements (Ex. Front roll to broad jump, burpee to front roll, etc.).

Front roll.The beginning and end position of our basic front roll.


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Posted: December 10th, 2014
at 8:48pm by Wolf Brigade


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physical. 12/09/14

Kettlebell push press:

4 x 6L, 6R @ as heavy as possible uninterrupted

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 6L, 6R″, it always refers to “Sets” x “Reps”.

Then:

1-arm kettlebell row:

4 x 3L, 3R @ as heavy as possible uninterrupted

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. As above, when scheme is listed as “4 x 3L, 3R″, it always refers to “Sets” x “Reps”.

And then, 6 aggressive rounds of:

3 Burpee
6 Slam ball @ 15lb. W, 25lb. M

Move and breathe deliberately, and hustle until you’re done.

And finally, as quickly as possible:

Airdyne (30 calories)

Corinne. Wolf Brigade softgoods.


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Posted: December 9th, 2014
at 7:30pm by Wolf Brigade


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physical. 12/08/14

Back squat:

4 x 10 @ 40-50% of 1RM

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and continue uninterrupted. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8 Push-up/ Dynamic push-up
8 Box step* @ 1/2 – 3/4 BW
8 Kettlebell Short swing“** @ 1/2 – 3/4 BW

Scale push-up and box step to ability in each round- goal should be challenging but uninterrupted sets.

*Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
**”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. If 50% BW does not pose a significant challenge, adjust the weight up.

Alli. Rings.Alli. Rings.


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Posted: December 8th, 2014
at 8:18pm by Wolf Brigade


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physical. 12/06/14

Bench press:

5 x 5 @ 75-80% of 1RM

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

Then:

Kettlebell high pull/ Goblet squat

5 x 7 @ (up to) 50% BW

High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption.

And then:

Tabata races (:20 sec. work/ :10 sec. rest x 8)

With a partner or in a group, select a non-barbell conditioning movement, and (as in normal Tabata intervals) perform as many reps/ designated measure as possible for as many rounds as possible. Today: The person that sustains output the longest is the winner, and selects the next movement (perform up to 3). If needed, extend beyond the standard 8 rounds to determine a winner. All weights, heights, and movement variations are standardized throughout the group. Work hard, and remember that impressive pace requires the coordination of excellent mechanics, strong breathing, and appropriate tension.

Death. Softgoods (including “Life” and Death T-shirts) available here.


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Posted: December 6th, 2014
at 12:49pm by Wolf Brigade


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physical. 12/05/14

Kettlebell clean:

5 minutes @ 50% BW*

Perform as many quality reps as possible in designated time. Use 1 or 2 kettlebells to reach designated weight, and switch between them as desired. All lifts begin and end on the ground.

Rest as needed, then:

50 Dumbbell power snatch @ 25lb. W, 45lb. M

Take short, specific rest as needed, and switch arms as desired.
If designated weight creates/ forces a compromised position, make an immediate adjustment.

And then:

Row 2 minutes for max distance

This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

*Today, consider using specific work vs. rest sets based on proficiency with designated weight. (Ex. 5 reps + 2 breaths, or, 10 reps + 3 breaths…) Implementing a smart work/ rest strategy will very often lead to quicker and higher quality completion of the task at hand. Reaching complete fatigue too early can not only extend the duration of needed rest, but compromise the quality of work.

The worst offense. Every day, translate thought into action, and passion into progress.


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Posted: December 5th, 2014
at 7:30pm by Wolf Brigade


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physical. 12/04/14

4 aggressive rounds of:

24 Tire smash @ 6lb. W, 10lb. M
4 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

Ball remains in-hand but touches the ground at the end of each run.

Then, 6 rounds of:

4 Dip/ Ring dip/ Weighted dip (Scale to ability in each round)
:20 sec. extended arm mace hold (8kg. W, 10kg. M)

Each position break/ weight to the floor during :20 sec. round =
12 burpee, accumulated and completed at the end.

And then, 4 rounds of:

Max RPM/ Max duration 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. Put in what you expect to get out- keep the effort high even as output changes.

Mat; Carmen, Cory, Adam. SME skill work. Group. Kettlebell SME skill work.


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Posted: December 4th, 2014
at 7:30pm by Wolf Brigade


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physical. 12/03/14

Front squat:

5 x 5 @ 70-80% of 1RM

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

Then:

Press:

5 x 3 @ 60-70% of 1RM

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

Rest up to 2 minutes, then:

100 1-arm kettlebell swing @ 35lb. W, 55lb. M

If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Conversely, if designated weight is less than 50% of your TGU 1RM, adjust up to that number. Switch arms as desired.

Sal. Weighted pull-up. Sal. Weighted pull-up.


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Posted: December 3rd, 2014
at 8:00pm by Wolf Brigade


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mental.

‘We live on nothing, but trash and low self-respect. And the view of our careless lives- no worth, neglect. Personalized science, experiment ourselves to death. Gotta get in touch with what we need- self-love, respect.

Mind, body, and soul, mine to control. Self-evaluation says no contamination. All I truly own are my body and a ton of respect. Cultivate my health, keep the negative in check.

My life I love I will not burn. I am how I live, I have learned. The body is the window to the soul- your careless ways, will take their toll.

Consuming and polluting our consciousness, walking in step with all the wrong leads, leads us to death. Unhealthy lifestyles, organs corroded by waste. Trusting the system, leads to human decay.

Feel so good, filled with love. Sickness an addiction, making the connection.

Confidence building as I purify myself. You can have your Twinkies, I’ll keep my health.’

“Temple”- Four Walls Falling/ Taylor Steele, 1992.

Even more relevant and intelligent today than it was in 1992.

Enjoy, and think.


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Posted: December 3rd, 2014
at 2:09pm by Wolf Brigade


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physical. 12/02/14

Benchmark

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

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

4:17- count rounds and completed half-rounds for score.

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, jump squat- vary by round as desired)
10 Row (Bodyweight row, standing 1-arm row, standing barbell row- vary movement/ weight by round as desired)
1 minute Airdyne- max distance/ calories
1 minute hollow rock/ hold

Hammer position, standardize breathing, and scale movement and/or weight if position breaks.

Benchmark- Slayer


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Posted: December 2nd, 2014
at 7:27pm by Wolf Brigade


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mental.

“Effort is an expendable currency; Drain the well when the opportunity presents, for it cannot be saved, stored, or taken with you.”
(Few regrets have ever come from trying too hard.)

Shaun. Airdyne


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Posted: December 2nd, 2014
at 12:23pm by Wolf Brigade


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physical. 12/01/14

Deadlift:

3 x 5 @ 80-85% of 1RM

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

Then:

Weighted/ Strict pull-up:

5, 3, 3, 1, 1, 1, 1

If appropriate, weight increases each set. There is no kip of any kind in a weighted or strict pull-up.

If strict/ weighted pull-up fails (or isn’t yet in your toolbox) substitute corresponding number of diligent attempts + “negatives” (slow, controlled descent from above the bar) for each set. 1 attempt + 1 negative = 1 rep. No matter your path, rest as needed between sets and demand full range of motion.

And then, 5 minutes of:

Turkish Get-up @ 50% of 1RM

Accumulate as many quick, meticulous reps as possible. Switch arms as desired, and add a 2/1000 pause to any transition point that you are struggling with.

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


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Posted: December 1st, 2014
at 8:30pm by Wolf Brigade


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physical. 11/29/14

2-arm ground-to-overhead:

3 x 3 @ as heavy as possible in each

Rest as needed between sets, and scale weight up/ down as needed. Use power clean + push press/ push jerk, power snatch, or any other 2-arm variation you are proficient in.

Then:

1-arm ground-to-overhead:

5 x 2L, 2R @ as heavy as possible in each

Rest as needed between sets, and scale weight up/ down as needed. Use kettlebell clean + push press/ push jerk, dumbbell power snatch, or any other 1-arm variation you are proficient in. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”.

And then:

250 situps- pick your path.

- Make challenging choices throughout- no sandbagging.
- Sets of 25 reps- no more, no less (10 total sets).
- Movements may be repeated within workout, but not in order.*
- Rest as little as possible, and hustle in the transitions.

Sit-up variations:

Abmat
V-up
Knees-to-elbows
360
Hollow rock/ hold (1 minute= 1 set)
Superman hold/ rock (1 minute= 1 set)
Rocking chair
L-sit (1 minute= 1 set)
Elevator
Ab wheel
Kayak**

*If you’ve been with us 6 months or more, you may only use Abmat in 1 of the 14 rounds. 6 months or less- maximum of 3.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.

Dawn. Sled drag. Dawn. Sled drag.


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Posted: November 29th, 2014
at 1:07pm by Wolf Brigade


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