Clinic Recap
Thank you and nice job to everyone who attended our clinic on the 27th! We swung maces & sledgehammers and threw kettlebells. Safely.
Next clinic will be in early April and will cover the 16+ versions of the “situp” that we do at Wolf Brigade.
Training 022710
Med ball partner drill w/lunge (throw med ball to partner, both do a lunge)
2-inch iso deadlift (hold kb 2 inches off ground in DL position)
Med ball partner drill w/burpee (throw med ball to partner, both do a burpee)
45 seconds at each, 4 rounds total
Buyout: 50 kb clean & press or 30 strict military press
Training 022610
20 tire smash (6lb sledgehammer)
20 tire smash (10lb sledgehammer)
10 360s
10 box jumps
4 rounds
What’s a 360 you ask? If only there was a great 360 Guard Situp Tutorial
VIDEO: More Kettlebell Complexes
This video is more of a demo as opposed to a full-on tutorial. Greg shows what can be done as you become more proficient with the kettlebell and how you can introduce variations to really mix up your workouts.
Edited by Shawn.
Training 022410
6 Seated Military Press
6 High Pull/Front Squat/Rocking Chair complex
60 Jumprope/20 Double-unders
8 rounds
Tutorials added to our Youtube Channel!
Sorry for the delay, but we’ve added the last 4 tutorials up to our Youtube channel. I’ve included only the last three here, but you can just find the link to our youtube page in the WOLF BRIGADE ON THE WEB section! I’ve also updated each previous entry with the youtube link.
Training 022310
16 Tire Smash
10 Tire Jumps w/Hammer
4 minutes
10 Inchworm/Pushup
6 360′s
4 minutes
2x each
Training 022210
Erich’s Bday Workout:
35 kb snatch (left arm)
35 jump squat
35 kb snatch (right arm)
35 situp
35 one-arm kb swing (left arm)
35 rocking chair
35 one-arm kb swing (right arm)
1 round for time
Preferably with 35lb Kettlebell for all motions.
…guess how old he turned today…
REMINDER – “Odd Lifts & Tricks” Clinic is coming up!
2:30pm on Saturday, February 27th 2010, Wolf Brigade Gym will be
hosting the first clinic in our expanded space!
“Odd Lifts & Tricks” will cover the basics of Macebell lifting/swinging, beginner, intermediate, and advanced motions of sledgehammer use, and fun & functional (but little used) kettlebell techniques such as the “slam dunk”, Steve Cotter’s “partial speed snatch”, the “goblet” version of the 1-arm high pull, and others.
We will run 2 hours with an optional 45 minutes of “play time” at the end.
$20 prepaid for WB members, $25 day-of.
$40 prepaid for non-WB members, $45 day-of.
Contact training@fightfitness.net with questions or to register.
Prior KB lifting experience will be helpful, but not required.
No Egos.
Check out some macebell moves: Pendulum Shove and Good Morning as well as some of the recently posted Kettlebell Slam Dunk routines!
Posted: February 20th, 2010
at 6:40pm by Wolf Brigade
Categories: Clinic,News,Training,Workout
Comments: No comments
Tutorial – Kettlebell Slam Dunk Complexes (pt.2)
Wolf Brigade – Kettlebell Slam Dunk Complexes from Wolf Brigade on Vimeo.
The Kettlebell Slam Dunk complexes is a companion video to the Kettlebell Slam Dunk. Once you have the basic motions nailed down with the slam dunk, integrate the motion into your normal routine to create more challenging complexes.
Please leave comments on the videos!
If you have other suggestions/comments on the videos or things you’d like to see, email us at wolfbrigadegym@gmail.com.
Now with a Youtube version!
http://www.youtube.com/watch?v=QWd6gqPvY4M
Tutorial – Kettlebell Slam Dunk (pt. 1)
Wolf Brigade – Kettlebell Slam Dunk from Wolf Brigade on Vimeo.
As a preview to our upcoming “Odd Lifts & Tricks” clinic on Saturday, February 27th, we bring you another new tutorial for the Kettlebell Slam Dunk. There is a companion video as well that will be posted up shortly.
Please leave comments on the videos!
If you have other suggestions/comments on the videos or things you’d like to see, email us at wolfbrigadegym@gmail.com.
Now with a Youtube version!
http://www.youtube.com/watch?v=JGWcnH-MX7w
Tutorial – 360 Guard Situp
Wolf Brigade – 360 Guard Situp from Wolf Brigade on Vimeo.
We’re back with more new tutorials. Here, Greg Walsh demonstrates the 360 Guard Situp. If any of you have been in class, you know how brutal this one can be!
If you have other suggestions/comments on the videos or things you’d like to see, email us at wolfbrigadegym@gmail.com.
Now with a Youtube version!
http://www.youtube.com/watch?v=Su7qmXGi2Xk
Training 022010
8 pushup (most difficult variation you can do)
8 suitcase lunge
80 jump rope
max rounds in 12 min
Training 021910
w/partner:
squat rows
med ball burpee pass
w/o partner:
row or band crawls
45 seconds at each for 15 minutes, no breaks.
Training 021710
“TEAM PACE HORSE” (Groups)
Pace Horse group – 75 wallballs (all members work to 75)
Station 1 – Deadlifts
Station 2 – L-sits / Knee to Elbows / 360 situps
Round is done when PH finishes 75 wallballs
Repeat 3 times.
Training 021610
250 jumprope
25 1-arm KB highpull/snatch complex, each arm (complete all 25 reps with one arm before switching sides)
3 rounds
Training 021510
40 half getups
10 pullup/pushup/situp/squat/KB swing x3 (any version of each move)
80 kayaks
10 pullup/pushup/situp/squat/KB swing x3 (hardest scaled version of each move)
“Odd Lifts & Tricks” Clinic
2:30pm on Saturday, February 27th 2010, Wolf Brigade Gym will be
hosting the first clinic in our expanded space!
“Odd Lifts & Tricks” will cover the basics of Macebell lifting/swinging, beginner, intermediate, and advanced motions of sledgehammer use, and fun & functional (but little used) kettlebell techniques such as the “slam dunk”, Steve Cotter’s “partial speed snatch”, the “goblet” version of the 1-arm high pull, and others.
We will run 2 hours with an optional 45 minutes of “play time” at the end.
$20 prepaid for WB members, $25 day-of.
$40 prepaid for non-WB members, $45 day-of.
Contact training@fightfitness.net with questions or to register.
Prior KB lifting experience will be helpful, but not required.
No Egos.
Check out some macebell moves: Pendulum Shove and Good Morning
Training 021310
30 sec plank (up position of pushup)
10 pushup
30 sec iso squat
10 squats
30 sec KB in overhead lockout, right hand
10 KB clean & press, right hand
30 sec KB in overhead lockout, left hand
10 KB clean & press, left hand
4 rounds
Any time position is dropped = 1 infraction.
1 infraction = 10 burpees or 100 jump rope.
Add all infractions and do at end of the workout.
Training 021210
Buy in:
1 min hang (penalty if drop)
1 min iso squat (penalty if stand/fall)
Workout:
8 KB halo
8 full range high pull
Max reps in 3:28 (length of song linked above)
Penalty each time bell leaves hands/touches ground
Each penalty = 5 burpees, add them up and do all at the end of the workout.
This is one of our benchmark workouts.
