physical. 04/23/14

40 Deadlift @ 60% of 1RM

Partition sets as desired, or as posture/ position dictates. Rest as needed between sets. Beginner: Fewer reps in more sets. Intermediate/ Advanced: More reps in fewer sets.

Then, 2 rounds of:

15yd. push-up walk*
15yd. burpee broad jump

Take short, specific rest only as needed. If push-up fails, simply pause for a 2/1000 in a strong plank in place of it.

And then, 2 rounds 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
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. Today, both rounds are performed at skill work weight. If needed, rest up to :20 sec. between each lift.

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


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Posted: April 23rd, 2014
at 7:26pm by Wolf Brigade


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physical. 04/22/14

4 Sled drag (20yd. each @ 25% BW)
4 Sled pull (20yd. each @ 25% BW)
40 Kettlebell swing @ 50% BW
40 Walking lunge* @ 50% BW
40 Dip
40 Dowel pull-over

”Drag” = forward, and “Pull” = backward.
Sled sets are to be completed in order, uninterrupted, and violently.
All remaining sets may be broken up and interspersed as needed/ desired; Strategize wisely. If designated weights create/ force compromised positions, make as minor an adjustment as necessary to continue safely.

*Lunge may be weighted in any way you choose- kettlebell or dumbbell suitcase, sandbag, barbell, or any combination of.

Group.Naz Just a reminder that the sun has, in fact, been seen in Rochester, NY…


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Posted: April 22nd, 2014
at 6:07pm by Wolf Brigade


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physical. 04/21/14

5 Back squat @ 80-85% of 1RM
Rest as needed (no less than 1 minute)

x 7

Goal is challenging, uninterrupted sets with meticulous position throughout; If a break is required prior to set 5, adjust weight to allow for uninterrupted remaining sets.

Then:

3L, 3R Kettlebell strict press
Rest as needed (no less than 1 minute)

x 5

Start as heavy as possible for 3 quality, uninterrupted reps, and only adjust weight if/ when needed.

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

Airdyne @ 100%

Decrease of more than 15 RPM or 10 revolutions in any round following the 1st= 20 burpees per, accumulated and completed at the end. Hustle now, rest after; Don’t even entertain burpees as a possibility.

chris.OH


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Posted: April 21st, 2014
at 6:46pm by Wolf Brigade


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physical. 04/19/14

10 minutes of:

2 Turkish Get-up*
10 Pull-up

Count rounds and completed half-rounds for score. Alternate arms as desired on Turkish Get-up, and adjust and/ or scale pull-up variation as needed/ desired (no butterfly).

And then, for time: “Composure Recovery Drill”

12 Kettlebell swing (All at 35lb. W, 55lb. M)
6 Front roll

x 4

:20 seconds rest, then:

12 Kettlebell swing
6 Front roll

x 2

24 Kettlebell swing

x 1

Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.

And then, also for time:

20 reps “Squat Complex” (20lb. W, 30lb. M)

1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

*Weight on Turkish Get-up is self-scaled today, and should amount to no more than 40-50% of 1RM. Goal is quick, meticulous get-ups with no pause at the bottom- choose weight accordingly.

Physical.


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Posted: April 19th, 2014
at 11:30am by Wolf Brigade


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physical. 04/18/14

Hang power clean:

5, 5, 3, 3, 3+

Weight increases in each set (denoted by commas between). Rest as needed between sets. Goal for final set is 85-90% of 1RM; If possible, final set extends beyond 3 reps.

Then, for time:

50 Slam ball (15lb. W, 25lb. M)
10 Sprint start* @ 10yd. each
25 Slam ball (15lb. W, 25lb. M)
5 Sprint start @ 10yd. each

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 10 yd., and immediately get back on the ground. Keep rest short, and only as needed.

Nick. Deadlift


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Posted: April 18th, 2014
at 5:48pm by Wolf Brigade


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physical. 04/17/14

3 rounds of:

30yd. Farmer carry @ BW
30 V-up
30 Double-unders*

If designated weight creates/ forces a compromised position, make as minor an adjustment as possible to continue safely.

Then, 2 max duration rounds of:

Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
:30 sec. rest
Hollow hold
:30 sec. rest

An unenthusiastic round of static holds is no more useful than an unenthusiastic round of movement; Adjust your mindset accordingly, hammer out perfect positions, and hold at least :30 seconds longer than you think you can in each set.

*If the double-under is not yet in your tool box, perform 60 High-knee jumprope + 6 burpees or 90 Regular jumprope + 9 burpees per round

Breathe.


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Posted: April 17th, 2014
at 6:59pm by Wolf Brigade


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physical. 04/16/14

Bench press:

5- 5- 5- 5, 3+

Sets of 5 start and stay at 75-80% of 1RM (denoted by dashes);
Final set is 85-90% of 1RM and, if possible, extends past 3 reps.

Then:

10 minutes Airdyne

Each minute: :45 sec. @ 50%, :15 sec. @ 100%

There is no rest/ stop during the 10 minutes. If a stop occurs, perform 25 burpees each, accumulated and completed at the end. Match effort in each and every round, and output in as many rounds as possible.

And then, at skill work weight:

50 Kettlebell lifts/ swings

Pick one movement from the curriculum that requires progress or polish, and focus on the details. No Turkish Get-up or windmill. Rest as needed during, and switch arms early and often.

Wolf Brigade – Kettlebell Slam Dunk from Wolf Brigade on Vimeo.


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Posted: April 16th, 2014
at 6:38pm by Wolf Brigade


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physical. 04/15/14

40 Short swing”* @ 50% of 5RM (Uninterrupted)
40 Box jump (Base height 20″ W, 24″ M, uninterrupted)
1 max rep set push-up

30 “Short swing” @ 75% of 5RM (Partition into 2 x 15 if needed)
30 Box jump (Increase to 75% of 1RM, partition into 2 x 15 if needed)
1 max rep set push-up

20 “Short swing” @ 100% (Partition into 4 x 5, or 2 x 10 if needed)
20 Box jump (Increase to within 3-4″ of 1RM. Partition into 4 x 5, or 2 x 10 if needed)
1 max rep set push-up

Round of 30 and 20: Rest between sets/ movements as needed.
Breathe and move specifically- careless execution will lead to premature fatigue and unrewarding final sets. “2 x 15″, etc. = Sets x reps

*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.

Bud


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Posted: April 15th, 2014
at 7:03pm by Wolf Brigade


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physical. 04/14/14

11 Front squat
7 Push press
9 Front squat
5 Push press
7 Front squat
3 Push press
5 Front squat
1 Push press

Rest as needed between end of push press and next set of squat.
Weight today starts and stays at 75-80% of push press 1RM; If position erodes, adjust weight imediately.

Then, at same weight, 4 rounds of:

4 Walking lunge (Barbell in front rack)
:20 sec. front rack hold

If rest is needed, take it after the :20 sec. hold.
Keep it short and specific.

And then, for time:

40 Jumping pull-up
40 Walking lunge (Unweighted)

Perform sets uninterrupted and as quickly as possible while still employing full range of motion.

Physical.


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Posted: April 14th, 2014
at 6:47pm by Wolf Brigade


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physical. 04/12/14

Deadlift:

1 max rep set @ 1 + 1/4 BW (125%)

Short, specific rest may be taken at the bottom of the lift with hands attached to the bar. When hands leave the bar, the set is over.

Rest as needed, then 2 rounds for time of:

60 Tire smash (Any variation) @ 10lb. W, 16lb. M
40 Kettlebell snatch (35lb. W, 55lb. M)
20 Goblet squat (45lb. W, 65lb. M)
200m sprint

Tire smash and kettlebell snatch: Alternate arms as needed/ desired.
If any of the designated weights create/ force a compromised position, make an immediate adjustment.


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Posted: April 12th, 2014
at 11:53am by Wolf Brigade


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physical. 04/11/14

Ground-to-overhead:*

80 total reps- change implement in 20-rep intervals.

Lifts may be performed with kettlebell(s), barbell, dumbbell(s), sandbag, small person, heavy bag in any order you choose. Minimum total weight for all lifts is 1/4 BW. Suggested weight is 1/2 BW. If needed, take short, specific rest in transitions between (not during) the 20 reps.

Then, for time:

200 Kettlebell kayak (25lb. W, 35lb. M)

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.

*Lift suggestions include: Power snatch, power clean + push press/ push jerk, Snatch grip deadlift + hang power snatch, dumbbell snatch, kettlebell full-range high pull

Cricket. FRHPThe top position of our full-range high pull.


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Posted: April 11th, 2014
at 5:48pm by Wolf Brigade


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physical. 04/10/14

50 Turkish Get-up @ 35lb. W, 55lb. M
5 minutes Airdyne @ 50%
500m row @ 100%

Switch arms early and often during Turkish Get-up. If designated weight creates/ forces a compromised position, make an immediate adjustment. There is no designated rest between pieces- If needed, keep it short and specific.

Mental. “If mind has summoned you to a worthy task, or vision led you down a virtuous path, the only way to honor the call, is to trust your guiding light, and succumb to its thrall…”


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Posted: April 10th, 2014
at 8:30pm by Wolf Brigade


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physical. 04/09/14

Back squat:

5, 5, 5, 3, 3, 3

Weight increases in each set (denoted by commas between).
Rest as needed between sets. End as heavy as possible for 3 solid, uninterrupted reps.

Then, as many rounds as possible in 12 minutes:

6 Kettlebell swing clean + push press (Left) @ 35lb. W, 55lb. M
6 Broad jump
6 Kettlebell swing clean + push press (Right) @ 35lb. W, 55lb. M
6 Bodyweight row

Broad jump: Start tall and tight, initiate movement by driving hips back, and finish in a partial squat (power clean catch). If the designated kettlebell weight creates or forces a compromised position, make an immediate adjustment.

Let the day begin... Let the day begin…


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Posted: April 9th, 2014
at 6:51pm by Wolf Brigade


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physical. 04/08/14

4 rounds of:

6 Kettlebell halo
6 Box step*

Form and position considered, weights are as heavy as possible in each round; If we feel we can accomplish 10 reps in either movement with the weight we’ve chosen, it is too light. Adjust (up or down) as needed. Rest as needed between movements/ sets.

Then, 4 rounds of:

6 Kettlebell deadlift @ 3/4 BW
6 Ab wheel roll-out
:30 sec. Airdyne @ 100%
6 Dip
6 Kettlebell halo (25lb. W, 45lb. M)
1 minute Airdyne @ 50-60%

Reminder: 100% = As fast as you can possibly go. As we fatigue, the level of output may change, but the level of effort should not.

*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.

Physical.


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Posted: April 8th, 2014
at 6:31pm by Wolf Brigade


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physical. 04/07/14

Press:

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)

Then, 4 rounds of:

2 reps Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
8 Pull-up (Strict or kip- no butterfly)
16 Overhead walking lunge @ 25lb. W, 45lb. M

Maintain a quality hollow position during the performance of and transition between all movements. Alternate pull-up variation by round if needed/ as desired. Lunge may be weighted with any implement you choose/ have.

Shaun.OH If one or both of your arms (depending on choice of implement) isn’t as straight as the one above, wait until it is to begin the lunge…


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Posted: April 7th, 2014
at 7:38pm by Wolf Brigade


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physical. 04/05/14

Complete in under 5 minutes:

1 Sled pull (20yd. @ BW)
1 Sled drag (20yd. @ BW)
50 Slam ball (15lb. W, 25lb. M)
50 Jumping jacks (Hands touch hips and overhead)

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

If completed within allotted time, perform:

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.

If not completed within allotted time, perform:

100 Kettlebell swings (35lb. W, 55lb. M)
100 Abmat sit-up
1 Sled pull (20yd. @ BW)
1 Sled drag (20yd. @ BW)
25 Burpee
25 Box jump @ 20″ W, 24″ M


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Posted: April 5th, 2014
at 11:03am by Wolf Brigade


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physical. 04/04/14

Double kettlebell windmill:

6, 4, 2, 2, 2

Weight increases in each set (denoted by commas). Rest as needed between sets, and alternate left-to-right each rep; Use up to 3 sets of 2 to establish heaviest possible lift on each side. Match top and bottom weight as closely as possible.

Then, for time:

100 Mace 360/ Back pendulum/ Front pendulum
100 V-up

Under 6 months attendance: Partition sets into 25′s and alternate movements if desired. Over 6 months attendance: No.
Mace:
Use the most challenging variation in your skillset, and if necessary, scale weight before scaling movement. Prescribed weights today are 8kg. W, 10kg. M.

Physical.


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Posted: April 4th, 2014
at 5:37pm by Wolf Brigade


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physical. 04/03/14

Deadlift:

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)

Rest as needed, then, 7 rounds of:

7 Bench press @ 60% of 1RM
7 Push-up/ variation*
7 Burpee broad jump
:20 sec. rest (Use only 3, :20 sec. rest periods in the 7 rounds)

*Push-up variations include: Standard, rings, plyometric, Hindu, airplane, kettlebell/ parallette. Alternate each round if desired.

Darlene. AZ


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Posted: April 3rd, 2014
at 6:35pm by Wolf Brigade


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physical. 04/02/14

Double kettlebell swing clean + push press:

9, 7, 5, 3, 1, 1, 1

Weight goes up in each set (denoted by commas between). Rest as needed between sets. Use up to 3 single lifts to reach a new target weight.

Then, 10 rounds of:

Airdyne- :15 seconds work @ 100%, :15 seconds rest

Sustain and match output for as many rounds of the 10 as possible- score today is number of rounds matching your first. Use RPM or revolutions to gauge output- “match” is within 3. (Ex. Round 1- 108 RPM, Round 3- 107 RPM, Round 7- 106 RPM, Round 10- 107 RPM= Score is 4.)

Then, at skill work 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)
Halo
Full-range high-pull
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. Today, select a moderate weight that allows for uninterrupted sets and strong, safe positions. If needed, rest up to 20 sec. between each movement.

Wolf Brigade- Double kettlebell swing clean + push press- 80kg. (176lb.) from Wolf Brigade on Vimeo.


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Posted: April 2nd, 2014
at 7:29pm by Wolf Brigade


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physical. 04/01/14

10 minutes of:

5 Suitcase deadlift @ 3/4 BW
30 yd. Farmer carry @ same
3-5 breaths rest

Complete as many rounds as possible in allotted time. Use the same two kettlebells for deadlift and carry- top of the 5th deadlift begins the carry.

If designated weight creates or forces a compromised position, make an immediate adjustment. In the interest of maintaining steady and quality work throughout, short, specific rest is specified in each round.

Then, 7 rounds of:

5 reps weighted, strict, or negative pull-up
:30 sec. rest

Start with the most challenging version possible, and scale only if it fails. Choose a weight that allows for uninterrupted completion of 5 high-quality reps; There is no kip of any kind in a weighted pull-up. Demand full range of motion in each rep on all variations.

Mobility We 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: April 1st, 2014
at 6:34pm by Wolf Brigade


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