physical. 01/31/15

1-arm kettlebell row:

6 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. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.

Then, 5 aggressive minutes of:

10 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
1 Sled drag (20 yd. @ BW)

”Drag” = forward, and “Pull” = backward. Count rounds and completed half-rounds/ reps. If designated snatch weight creates a compromised position, make as minor an adjustment as needed to continue safely.

And then:

Complete 120 sit-ups in 5 minutes.

Strategize and configure sets based on movement speed and fatigue- select movements and perform sets that allow for a strong pace and excellent positions throughout. Alternate movements as desired- use no more than 3 total sit-up variations. Each rep under 120 at the end of 5 minutes = 2 burpees. (Ex. 90 completed = 60 burpee penalty)

Carmen, Nick. Sled drag.Carmen, Nick. Sled drag.


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Posted: January 31st, 2015
at 12:33pm by Wolf Brigade


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physical. 01/30/15

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

Rest as much as needed, but as little as possible- when weights leave the rack position, clock stops.

Rest 2 minutes, then:

Accumulate 4 minutes Farmer hold @ 3/4 BW +

Again, rest as much as needed, but as little as possible- when weights touch the floor, clock stops.

Rest as needed, then:

“Composure Recovery Drill”

5 rounds of: 3 Front roll + 3 straight/ vertical jump (3 + 3 = 1 round)
3 minutes rest
5 rounds of: 2 Front roll + 2 push-up (2 + 2 = 1 round)
2 minutes rest
10 rounds of: 1 Front roll + 1 sprint start* (1 + 1 = 1 round)

Goal today is achieving a quick, seamless transition from a compromised position (front roll) to an organized position (jump, pushup, sprint).
Pay attention to the details of each, and move fluidly throughout.

*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, as soon as we finish the front roll, explode to your feet, sprint approximately 10 yd., and immediately transition into another roll.


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Posted: January 30th, 2015
at 7:45pm by Wolf Brigade


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physical. 01/29/15

Hang power clean + push press

and/ or

Double kettlebell swing clean + push press:

4 x 6 @ 50-60% of push press 1RM (barbell)

or

4 x 6 @ challenging, uninterrupted sets (kettlebell)

Rest as needed between sets, and adjust weight if position breaks or set requires interruption. Alternate between movements in each set as desired, performing 4 total sets of 6 reps.

Then, immediately:

6 Walking lunge @ 1/2 BW +
6 Burpee
1 minute rest
12 Walking lunge @ 1/2 BW
12 Burpee
:30 sec. rest
18 Walking lunge @ 1/4 BW
18 Burpee

Lunge may be weighted with any implement and carried in any position you choose, with the exception of back squat rack. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Take no rest outside of the designated durations.

And then:

1 minute Airdyne (Forward)
1 minute push-up hold (Scale to ability)
1 minute Airdyne (Backward)
1 minute bar hang
1 minute Airdyne (Arms-only)
1 minute squat hold (Below parallel, posture intact)

Airdyne pace is 75% of max RPM. Position break during any round of holds = 10 Burpees each, added together and completed at the end (Ex. 1 break in all three rounds = 30 burpee).


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Posted: January 29th, 2015
at 11:49pm by Wolf Brigade


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physical. 01/28/15

Box jump:

9, 7, 5, 3, 3, 3

Height increases each set (denoted by commas between). Rest as needed between sets. The game today is 3 challenging, uninterrupted reps- If jumps become singles, make a minor adjustment and continue uninterrupted.

Then, 9 aggressive rounds of:

9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20 yd.
3 Breath rest (On the ground- approx. :10 sec.)
1 Sprint start @ 20 yd.

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

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 20 yd., and immediately transition to either quick rest or kettlebell swing.

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

Extended arm mace hold (8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne.

Chris, Greg. Tabata holds.Chris, Greg. Tabata holds.


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Posted: January 28th, 2015
at 8:00pm by Wolf Brigade


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physical. 01/27/15

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)

And then, immediately and in order:

100 reps unweighted level-change
100 reps kettlebell kayak* (25lb. W, 35lb. M)

Level change: Perform sets of no less than 20 reps, and use no more than 3 movements total. Suggestions include: Squat, lunge, box jump, rocking chair, elevator.

And then, Airdyne:

1 minute @ max effort
1 minute rest
:45 sec.
@ max effort
:45 sec. rest
:30 sec.
@ max effort
:30 sec. rest
:15 sec.
@ max effort

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

*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.

Wait for it...The way we work drinking water here at Wolf Brigade is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost.

That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.

When 15 non-empty bottles accumulate on the cooler, some sort of maniacal conditioning day commences…


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Posted: January 27th, 2015
at 7:23pm by Wolf Brigade


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physical. 01/26/15

Back squat:

5, 5, 5

Weight increases each set (denoted by commas between). Rest as needed between sets. Today, final set may be performed at up to 85% of 1RM.

1 x 15 @ 50% of 1RM

When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

Then:

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

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, 10 aggressive rounds of:

3 3/1000 Bodyweight row
(Up to) :20 sec. rest

3/1000 row: In this variation, we hold 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.

Mat. Row.Mat. Bodyweight row (2009).


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Posted: January 26th, 2015
at 9:28pm by Wolf Brigade


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physical. 01/24/15

6 rounds of:

4 Tire flip
6 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
8 Dip (Scaled/ weighted to ability in each round)
(Up to) 1 minute rest

Box 1 or box 2 height may increase/ decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.

Then:

12 2-count Turkish Get-up @ 25% of 1RM

Our 2-count TGU 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. Switch arms as desired.

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

2-hand tire smash @ 6lb. W, 10lb. M

Move powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 10 Burpees per.

Bill. SquatBill. Squat.


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Posted: January 24th, 2015
at 1:18pm by Wolf Brigade


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physical. 01/23/15

Pendlay row:

4 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, 3 aggressive rounds of:

10 Kettlebell full-range high pull (As heavy as possible in each round)
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)
10 Kettlebell Short swing“* @ 1/2 BW +
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)

If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely. Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

And then, immediately:

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

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.

*”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 1/2 BW does not pose a significant challenge, adjust the weight up.

Casy. Lunge.Casy. Lunge.


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Posted: January 23rd, 2015
at 7:30pm by Wolf Brigade


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physical. 01/22/15

Power clean:

3 x 5 @ (up to) 75% of 1RM

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:

Double kettlebell swing clean:

2 x 6 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder:

2 x 9 @ minimum 85lb. W, 115lb. M

Rest as needed between all sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

Lastly, at a cool-down pace:

Minimum 6 minutes Airdyne- 3 minutes forward, 3 minutes arms only, interspersed as desired.

Mat; Carmen, Cory, Adam. SME skill work. Kettlebell lifting skill work; There’s never nothing to do…


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Posted: January 22nd, 2015
at 7:36pm by Wolf Brigade


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physical. 01/21/15

Axle deadlift:

1 x 10 @ 50% of standard bar 1RM
2 x 5 @ (up to) 75% of 1RM
5 x 2 @ (up to) 75% 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 “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds, each on a :90 sec. descending clock:

4 L-pull-up (Or if needed, :20 sec. L-hang)
6 Ab wheel roll-outs
8 Abmat sit-up
Remaining time in hollow rock (Hollow hold if rock breaks position)

Clock re-starts immediately at the end of :90 seconds, and all participants start back at the top of the list.

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

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 10 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

Zoo. WolfIt never troubles the wolf how many the sheep may be. Virgil


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Posted: January 21st, 2015
at 7:43pm by Wolf Brigade


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physical. 01/20/15

Turkish Get-up:

Climb to a new 1RM using warm-up sets of no more than 3 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 24 (Ex. 3L + 3R x 1, 2L + 2R x 1, 1L + 1R as needed.)

And then, at moderate weight, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

And then, as quickly as possible:

25 Bodyweight row
25 Rocking chair @ 15lb. W, 35lb. M- use bumper plate

Provided transitions are quick, movements may be broken into 5-rep sets and interspersed if desired.

Circulation.Want some stickers? Send us an email (…and then send us a picture).


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Posted: January 20th, 2015
at 7:29pm by Wolf Brigade


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physical. 01/19/15

Front squat:

3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% 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 “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

6 Shin hops (Use assistance as needed) or High-knee jumps
10 yd. walking inchworm

1 minute rest, and then as quickly as possible:

120 Jumping jack
90 Double-under
30 V-up

If the double-under is not yet in your tool box, perform 4 rounds of 30 high-knee jumprope + 5 burpees. V-up: If position breaks, rest :20 sec. then resume, and add 5 reps to the total (Ex. 2 breaks = 40 total V-up.)

New friends.Thank you to all that attended and enjoyed our bring-a-friend day this past weekend. Another one coming soon.


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Posted: January 19th, 2015
at 8:00pm by Wolf Brigade


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physical. 01/17/15

6 Sled drag (20yd. each @ 3/4 BW)
12 Sandbag shoulder @ minimum 65lb. W, 85lb. M
24 Push-up (Scale to ability in 6-rep increments)
36 360 sit-up (Switch direction each rep)
48 1-arm kettlebell swing @ 35lb. W, 55lb. M
60 Abmat sit-up @ 25lb. W, 45lb. M

”Drag” = forward, and “Pull” = backward. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. Switch arms as desired during kettlebell swing, and keep weight anchored at solar plexus or above in Abmat sit-up.

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


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Posted: January 17th, 2015
at 12:54pm by Wolf Brigade


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physical. 01/16/15

Row 1200m
Rest 1 minute

Then, 6 aggressive rounds of:

20 yd. walking lunge (To wall)
12 Lateral slam ball @ 15lb. W, 20lb.M
20 yd. sprint (Back to start)
Rest :30 sec.

Slam ball is carried in both lunge and sprint, and held above the ground during the rest. If ball touches the ground (outside of the drop in lateral slam ball) each touch = 20 burpees and 2 minutes Airdyne.

Greasing the groove


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Posted: January 16th, 2015
at 7:23pm by Wolf Brigade


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physical. 01/15/15

Push press:

1 x 5 @ 60% of 1RM
3 x 3 @ 80+ %

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 “1 x 5″, it always refers to “Sets” x “Reps”.

Then, 6 rounds of:

24 Hollow rock
6L, 6R 1-arm kettlebell row (As heavy as possible in each round)
4 Pull-up/ Chin-up/ Mixed grip (Scale to ability in each round)

Adjust weight on kettlebell row when sets with either arm require interruption, and use the most difficult pull-up variation possible in each round.

Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

Ashley. Chin-up. Ashley. Chin-up.


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Posted: January 15th, 2015
at 7:45pm by Wolf Brigade


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mental.

“If excuses bore the cost of the advancement they halt, they would be far fewer, and many would be far further.”


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Posted: January 15th, 2015
at 11:01am by Wolf Brigade


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physical. 01/14/15

Kettlebell high pull/ Goblet squat

5 x 5 @ as heavy as possible in each

3 x 7 @ 50% of heaviest set from above

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. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.

Then, 5 minutes of:

Burpees from the bottom

”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.

And then, as quickly as possible:

100 revolutions Airdyne (Forward- with kettlebell in the Goblet position- 25lb. W, 45lb. M)
100 revolutions Airdyne (Arms only)

Rest.Image stolen from Gym Jones. Don’t do the work if you don’t have the balls to rest.


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Posted: January 14th, 2015
at 8:24pm by Wolf Brigade


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physical. 01/13/15

Deadlift:

3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% 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 “3 x 5″, it always refers to “Sets” x “Reps”.

And then, 4 rounds:

16 Slam ball @ 15lb. W, 25lb. M
12 Broad jump
8 2-sec. overhead kettlebell swing @ 60% of TGU 1RM
20 sec. L-sit*
:20 sec. rest

Hammer position and mechanics in all movements, and attempt to take no rest outside of the designated :20 sec. per round.

*If :20 sec. L-sit is old news, hold for max duration in rounds 1 and 3.

Shawn. 2-second overhead swing. Shawn. 2-second overhead kettlebell swing.


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Posted: January 13th, 2015
at 7:31pm by Wolf Brigade


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physical. 01/12/15

Bench press:

3 x 3 @ 75-90% of 1RM
2 x 5 @ (up to) 75% 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 “2 x 5″, it always refers to “Sets” x “Reps”.

Then:

6 Turkish Get-up @ 80-90% of 1RM
18 Jumping pull-up
6 Turkish Get-up @ 60-70%
18 Jumping pull-up
6 Turkish Get-up @ 40-50%
18 Jumping pull-up
6 Turkish Get-up @ base weight
18 Jumping pull-up

Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after jumping pull-up.

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

Extended arm mace hold (minimum 8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne

Change.Truly grateful for the fantastic group we have, and proud that our specific brand of training helps develop great people, not simply great athletes.


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Posted: January 12th, 2015
at 8:47pm by Wolf Brigade


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physical. 01/10/15

In order, top-to-bottom:

Kettlebell snatch:

5 x 7L, 7R @ 50% of TGU 1RM

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 7L, 7R″, it always refers to “Sets” x “Reps”.

Then:

50 Dumbbell power snatch @ (up to) 25lb. W, 45lb. M
25 Pull-up (No kip)

Switch arms as desired in power snatch, and if needed, rest up to :30 sec. in 5-rep intervals in pull-up.

And then, 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

Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.

And finally:

25 Chin-up (No kip)
50 1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M

If needed, rest up to :30 sec. in 5-rep intervals in chin-up, and switch arms as desired in kettlebell swing. Pace takes a back seat to position in each piece today- make adjustments, work hard, stay focused.

Breathe.


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Posted: January 10th, 2015
at 12:48pm by Wolf Brigade


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