Archive for May, 2010

Training 053110

10 five second jump squats while partner holds 2-inch deadlift.
After each partner has completed each motion, both do 12 inchworms.
12 minutes

postme_003

Posted: May 31st, 2010
at 9:08pm by Wolf Brigade


Categories: Training

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Training 052810

Round 1:
10 squats (to med ball)
10 med ball rocking chairs
10 med ball burpees

Round 2:
8 seated military press
12 two-second KB swing
18 weighted sit-up

Round 3:
Choose 3 motions, sets of 20

7 minutes at each round

Posted: May 28th, 2010
at 11:05pm by Wolf Brigade


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Training 052610

Round 1:
8 KB halos
8 KB high pulls
5 rounds
Kettlebell cannot touch the ground or workout ends & 100 burpees commence.

Round 2:
8 thrusters
8 V-ups
5 rounds

400 jumprope

Buyout:
50 of anything but jumprope

Posted: May 26th, 2010
at 8:05pm by Wolf Brigade


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Training 052510

6 heavy KB cleans
10 360s
50 dips/BW rows/box jumps/tire smashes*
4 rounds

*In any order, do different motion each round

postme_012

Posted: May 26th, 2010
at 11:29am by Wolf Brigade


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Training 052410

10 squats
10 KB swings/snatches
5 push-ups
20 rounds

Posted: May 24th, 2010
at 11:40pm by Wolf Brigade


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Training 052210

5 pull-ups
10 push-ups
15 squats
20 minutes

postme_004

Posted: May 22nd, 2010
at 4:55pm by Wolf Brigade


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Training 052110

600 jumprope
150 KB swings
100 weighted box steps (same weight as swings)
50 DB push-up rows
Break into sets as needed.

Posted: May 21st, 2010
at 6:21pm by Wolf Brigade


Categories: Training

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Training 051910

“speed rounds”
30 seconds each:

dips/bw row
knees-to-elbow
full range lunge
KB swing
6 rounds

Buyout:
50 jump squats
or
75 double unders
or
350 jumprope

Posted: May 19th, 2010
at 9:51pm by Wolf Brigade


Categories: Training

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Training 051910

10 tire smashes
10 dips
10 V-ups
200m row/iso squat

With a partner, alternate sets of each movement for 5 minutes. Count total rounds.

postme_001

Posted: May 19th, 2010
at 11:45am by Wolf Brigade


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Training 051710

“composure recovery drill”
front roll & 5 push-ups

“jumprope burpee failure drill”
5 burpees for every jumprope infraction

10 swings
5 jumping motions (box jumps/broad jumps/lateral jumps/frog jumps/jump squats)

4 minutes each station

Followed by 100 sit-ups, any varation.

Posted: May 18th, 2010
at 6:25am by Wolf Brigade


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Training 051510

Duende” 7:48 (Catharsis — Passion)
6 rocking chairs (body weight)
6 kipping pull-ups
6 jump squats

This is one of our Benchmark workouts. Get the song, perform the motions for the length of the song, count rounds.

Posted: May 15th, 2010
at 7:46am by Wolf Brigade


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Training 051410

30 pull-ups
30 KB clean & front squat
3 rounds

IMG_3417

Posted: May 14th, 2010
at 12:18pm by Wolf Brigade


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Training 051210

5 KB highpull complex (deadlift + highpull + full range highpull= 1 rep)
10 burpees
15 situp or KB swings
150 jumprope
10 rounds

alternate rounds on situp & swing as desired.

Posted: May 12th, 2010
at 6:31pm by Wolf Brigade


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Training 051110

8 box jumps (weighted)
10 rocking chairs (weighted for 4 rounds)
8 wall ball
10 DB pushup rows
8 rounds

wolf brigade 25

Posted: May 11th, 2010
at 9:01pm by Wolf Brigade


Categories: Training

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Training 051010

2 weighted pullups
4 max weight KB snatches
6 deadlifts (200lbs)
8 rounds

Posted: May 10th, 2010
at 7:37pm by Wolf Brigade


Categories: Training

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Training 050610

6 pullup/KTE combo (1 pullup + 1 knees-to-elbow = 1 rep)
6 box jump/weighted step
12 situp
120 jumprope
6 rounds

Posted: May 7th, 2010
at 7:40am by Wolf Brigade


Categories: Training

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Training 050410

“Tabatas” – 20 seconds on, 10 seconds rest x 8 rounds

jumping pullups
box jumps
KB swings
situps

Posted: May 4th, 2010
at 7:16pm by Wolf Brigade


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Training 050310

16 KB clean & press, 8L, 8R (35lb women/55lb men)

Then:
4 KB snatch
4 KB front squat
4 TGU/4 360s/4 rocking chair

6 minutes, 1 minute rest
5 minutes, 1 minute rest
4 minutes, 30 seconds rest
3 minutes, 30 seconds rest
2 minutes, done.

Posted: May 4th, 2010
at 3:31pm by Wolf Brigade


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Training 050110

25 jump rope
25 KB kayak
25 lunges

50 jump rope
50 KB kayak
50 lunges

75 jump rope
75 KB kayak
75 lunges

100 jump rope
100 KB kayak
100 lunges

post

Posted: May 1st, 2010
at 1:57pm by Wolf Brigade


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Training 043010

“Die Trying”

1- 50 burpee
2- 50 knees-to-elbow
3- 50 wallball
4- 75 pushup
5- 75 box jump
6- 100 squat
7- 200 situp
8- 200 tire smash
9- 500 jump rope
10- 500 band run

Roll four 10-sided dice. Do the corresponding moves in order, uninterrupted sets, no breaks.

Posted: May 1st, 2010
at 1:54pm by Wolf Brigade


Categories: Training

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