physical. 02/07/12

Part 1:

5 pullup
10 situp
15 squat

Part 2:

40ft. Alligator crawl vs. hollow rock/ hold*

Part 3:

 :20 Airdyne sprint vs. isometric squat**

Each piece is 10 minutes, with 1 minute rest between.

*With a partner- while one is crossing the floor using alligator crawl, the other is holding a hollow position.
**With a partner- while one is sprinting, the other is holding a below-parallel squat with excellent posture.

physical. 02/06/12

5 reps “Composure Recovery Drill”*
:20 Airdyne sprint or 20 double-unders
5 BW row or pushup variation**
:20 Airdyne sprint or 20 double-unders

15 minutes. Count rounds and completed partials for score, and alternate movements as desired.

*Today, 1 rep CRD = 10 yds. (2-3 reps) front roll followed immediately and with urgency by 2 burpees.
**Scale BW row elevation and pushup variation accordingly. Rings, HSPU, pike, plyometric, and weighted are the scaled pushup suggestions.

The beginning and end position for our basic front roll.

mental.

“Comfort” and “happiness” do not always go hand-in-hand.
Discomfort and misery don’t either.
Qualities and traits of each person’s personality tend to determine where (comfort vs. happiness) more value is placed, and that important choice will often determine one’s entire life path and outlook.
Which is more important to you?
Have you ever thought of them as separate?

Is a quest for happiness the reason you come here?
Is a need for constant comfort the reason you don’t?

physical. 02/04/12

Climb to a 1-rep max height box jump using a 2-2-2-1-1-1…
rep scheme.

Make appropriate height increases in each set, and continue with 1 rep sets until reaching your max.

Then:

Climb to a 1-rep max KB snatch using the following rep scheme:

2L, 2R x 3 (with minor/ moderate increases each set)
1L, 1R, 1L, 1R, 1L, 1R.

Strive to achieve 1RM KB snatch within parameters listed above.

The receiving position at the top of a high box jump should strongly resemble the corresponding phase of a solid squat- knees behind toes, weight centered and stable, eyes on the center line.
When “box jump” mechanics stop resembling any other level-change movement in weightlifting or bodyweight training, (knees in front of toes, broken posture, eyes on feet) it is obvious that “completion” has out-weighed “composition”, and that speed has been deemed an acceptable substitute for form.
Jump and land just as specifically as you lift and squat.

physical. 02/03/12

12 Turkish Get-up*
12 Deadlift**
8 TGU
8 Deadlift
6 TGU
6 Deadlift
30 360 situp***
6 TGU
6 Deadlift
4 TGU
4 Deadlift
2 TGU
2 Deadlift
30 360 situp

*Today, TGU weight is one with which you can perform half the reps in each set uninterrupted. (Increase weight as desired as you move into the smaller sets but keep the above in mind.)
**DL today is bodyweight to 1-1/2 bodyweight, and not to exceed 1-1/2.
***3 months or less attendance= perform 360′s however you need to.
4 months + = 1 left then 1 right.

victual.

A common goal amongst “Expert Generalists” in the fitness realm is some level of leanness.
Please take a look through this informative, stylish, and funny diagram for some great insight on a simple (yet so often complicated…) topic:

FAT.

physical. 02/02/12

“Pace Horse” (You vs. you.)

1:00 Tire smash (count reps)
1:00 KB halo (count reps)

Then:

Counting down each round from the numbers achieved above, perform 4 more rounds of each motion (alternating).
The goal is completion of initial set reps in all 4 follow-up rounds inside 1 minute.

Each rep left after the 1 minute mark = 20 second Airdyne sprint.

Then:

Mobility
Overhead squat practice (dowel or skill work weight)
Mace practice (swings)

mental.

“If you live, you live; if you die, you die.
Go hide in a hole if you wish, but you won’t live one instance longer. Fear profits a man nothing.”

physical. 02/01/12

WB Benchmark

“Duende“* 7:48 (Catharsis- “Passion”)

6 Rocking chairs

6 Pullups

6 Jump squats

Complete as many rounds as possible in exact time alloted.

*If 8 rounds or more were completed in your previous run at this workout, start from the top and count down.
If you come up short of your recent effort, immediately begin 7:48 of hollow rock/ hold.

physical. 01/31/12

10 Elevator situp @ 35lb. W, 55lb. M
15 Power swing* @ 20lb. W, 30lb. M

10 minutes. Count properly executed reps and completed rounds/ half rounds.

*”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.

Then, skill work:

Kettlebell complex transitions. With light weight and meticulous form, practice moving fluidly from one movement to the next. Pick a specific 3-movement complex and spend 5 minutes each side refining technique.

Wolf Brigade – Elevator Situps from Wolf Brigade on Vimeo.

physical. 01/30/12

1 Tabata interval (20 sec. work/ 10 rest x 8 ) Inchworm

Then:

80 Wall ball

and then:

8 Arm bar stretch* (1L, 1R x 4) @ 75% 1RM TGU

*Count a 10/1000 in the turned over/ locked out position of the movement: Arm straight, shoulder active and open (not passive and closed), hips turned to the ground.

Arms should be partially fatigued from the inchworm round, which should force proper sequence of movement on the wall ball: Legs, hip, arms last. Keep a flat back, elbows pointed forward not down, and specific breathing.

Don’t ignore composition for the sake of expedited completion:
The skills developed in wall ball transfer to many more complex movements, and, as always, the details of proper execution will determine the quality of your physical progression.

benchmark.

Wolf Brigade – Benchmark – Commando/Wolfpack from Wolf Brigade on Vimeo.

Our benchmark workouts are set to a song/ songs and are short, recurring pieces used to measure progress.
And, they’re a hell of a lot of fun.
See more here and here.

physical. 01/28/12

80ft. OH walking lunge*
16 1/2 BW Abmat situp
80ft. OH walking lunge
12 1/2 BW Abmat situp
80ft. OH walking lunge
8 1/2 BW Abmat situp
80ft. OH walking lunge
4 1/2 BW Abmat situp

*Weight overhead may be 1 or 2 KB or DB, bumper plate, mace, sandbag, barbell.
Arms remain locked out and straight overhead throughout, spine is neutral, and lunge steps are long and stable.

physical. 01/27/12

“Windigo”

12 Slam ball
2 TGU R @ 55lb. M, 35lb. W
6 Chest-to-bar or dead hang pullup*
2 TGU L @ 55lb. M, 35lb. W

x 6

*Substitution for CTB or DH pullup is 12 jumping or kipping pullups.

Each and every one of us will miss you each and every day Chris.
Being in the thoughts of so many so often will surely help keep you safe.
See you soon my friend.

video.

Turkish Get-Up Mod from Wolf Brigade on Vimeo.

Full TGU instructional segment coming soon…

physical. 01/26/12

Tire smash* (any variation)
vs.
Burpees from the bottom**

15 minutes

*Tire smash rounds will vary between :45, 1:00, and 1:30 and will be accompanied by a matching round of burpees.
**”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer or training partner will call out a specific number of reps and intersperse varied durations of rest, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start).

Additionally, thank you to all that attended and assisted with our first yoga class tonight at WB!
More to come, updates soon…

physical. 01/25/12

3L KB complex*
3R KB complex
6 Short swing**

12 minutes

*Today, 1 rep KB complex consists of 1 swing clean, 1 1-arm high pull, and 1 snatch performed in order.
3 reps left (9 movements total), 3 reps right (9 movements total) and then 6 “Short swing” equals 1 round.
**”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.

Then, skill work:

Handstands
Double-unders
GHD situps

physical. 01/24/12

Part 1:

60-second hollow rock/ hold
60-second L-sit*

Part 2:

200m row
30-second Airdyne sprint
20 double-unders

*L-sit and scaled variations are performed with thigh & knee at a minimum 90-degree angle with your upright torso.

1 round= 1 from “Part 1″, and 2 from “Part 2″.

10 rounds.

Pick your path, and modify it as needed to achieve equal work on each of the 5 pieces throughout the 10 rounds.

physical. 01/23/12

Path #1:

5-5-5-3-3-3-1-1-1 Barbell power clean + front squat*

Path #2:

10-8-6-4-2 KB clean + front squat (1 or 2 KB)

Path #3:

5-5-5-5-5 Barbell power clean or KB clean + front squat

Choose path based on exposure to and proficiency with each implement/ movement. Ex. Beginning level= Path #2 with a single KB clean + front squat. Advanced level= Path #1 with a goal of reaching and exceeding previous 1RM.

*After performing the power clean, count a 2/1000 in the full upright standing position before beginning the front squat to work on establishing a strong, mechanically correct rack position prior to the descent.

mental.

“Be courteous to all, but intimate with few; and let those few be well-tried before you give them your confidence.”
George Washington