Supplemental Training 062410
5 macebell swings
5 back extensions
5 ab rollers
5 plyo push-ups
alternate L & R on swings
20 minutes
Training 062310
Level 3 Gauntlet:
2 swing weight TGUs
4 BW DLs
6 chest-to-bar pull-ups
8 360s
10 double unders
12 rounds
Training 062210
w/ partner:
250m row vs lateral jump burpee
4 rounds
10 KB clean & press vs L-sit
4 rounds
Leader performs 1st motion as fast as possible while partner performs 2nd
Training 062110
20 knees-to-elbow
10 weighted or 40″ box jump
10 1-arm KB swing (55lbs or higher)
4 rounds
Training 061910
30 DB push-up row
Then:
10 360s
20 jump squats
30 tire smashes
3 rounds
Then:
30 DB push-up row
Training 061610
20 wallball
5 deep breaths
5 minutes
20 pullup/bw row
5 deep breaths
5 minutes
20 V-ups/toes-to-sky/10 360s
5 deeps breaths
5 minutes
Training 061510
30 second rounds of:
tire smash
dips
knees-to-elbow
KB motion of choice
rest
30 minutes
Training 061410
100 KB swings
20 slow deep breaths
250 jumprope
100 squats
20 slow deep breaths
250 jumprope
50 inchworms
10 slow deep breaths
250 jumprope
50 full range KB high pulls
10 slow deep breaths
250 jumprope
Tutorial – Tire Smashes
Wolf Brigade – Tire Smash Variations from Wolf Brigade on Vimeo.
Greg demonstrates four variations of the Tire Smash.
• Basic Tire Smash
• Two to One Handed Tire Smash
• One Handed Tire Smash*
• One Handed Tire Smash with Kettle Bell*
* Please note that the last two are more advanced motions! BE CAREFUL when attempting these motions! Safety is key.
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.
If you are having issues with the Vimeo version, we also have a Youtube version!
http://www.youtube.com/watch?v=JXrOSIBZ1XA
Tutorial – Elevator Situps
Wolf Brigade – Elevator Situps from Wolf Brigade on Vimeo.
Greg runs through proper form on Elevator Situps.
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.
If you are having issues with the Vimeo version, we also have a Youtube version!
http://www.youtube.com/watch?v=D2u0qenY6Ck
VIDEO: Mat cranks out 100 jump ropes with Anchor Rope.
Wolf Brigade – 100 Jumpropes with an Anchor Rope by Mat from Wolf Brigade on Vimeo.
Mat makes it look like a walk in the park!
Now with a Youtube version:
http://www.youtube.com/watch?v=WCPmXbXkCOM
Training 060910
With partner 6-for-6 (6 on, 6 off while your partner works)
- dips
- wall ball
- KB snatch or C&P if they don’t know the snatch
3 minute rounds x 3- count completed sets
Training 060810
12 1-arm KB high pull (med/ heavy)
24 burpees
36 v-ups, KTE, ab roller or toes to sky
2 rounds
Training 060710
50 5-sec push-ups
50 5-sec squats
50 KB power swings
50 scaled sit-up variation
500m row
Training 060510
10 rocking chairs (no weight)
10 squats (weighted)
10 rocking chairs (weighted)
10 squats (no weight)
8 rounds
Then: 50 jumping pull-ups
2 minutes rest
50 push-ups
Training 060410
3 burpees
6 lunges
12 minutes
Goal: 25 sets
If above goal- nice job
If below goal- 1500m row
Training 060210
25 KB snatch (R)
25 sit-up
25 KB clean & press (L)
25 KB swing
25 jump squat
25 box jump
25 KB swing
25 KB clean & press (R)
25 sit-up
25 KB snatch (L)
Training 060110
8 dips
8 heavy KB swings
8 rounds
1000m row
