Archive for December, 2011

physical. 12/31/11

1:00 Hollow hold/ rock
1:00 KB swing
(65lb. M, 45lb. W)
20 Push press
:45 Hollow hold/ rock
:45 KB swing
(65lb. M, 45lb. W)
10 Strict press
:30 Hollow hold/ rock
:30 KB swing
(65lb. M, 45lb. W)
Then, with urgency and aggression:
300m row
200 jumprope
1:00 Airdyne…

Thank you first and foremost to our amazing members that work so hard day in and day out and constantly impress me with their strength, dedication, and character.
Additional thanks to those that have been finding and supporting us from around the US, UK, Canada, Japan, and Russia. It is both humbling and inspiring to see the product of our work begin to reach a larger audience.

This is just the beginning.

“It never troubles the wolf how many the sheep may be.” Virgil

Posted: December 31st, 2011
at 2:02pm by Wolf Brigade


Categories: Training

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physical. 12/30/11

On your own:

40 Box jumps
(10 reps, 3 breaths x 4)
30 Box jumps (15 reps, 3 breaths x 2)
20 Box jumps (20 straight)

With a partner:

20 Burpee med ball pass
30 Squat med ball pass
40 Abmat med ball pass

Intersperse sets of jumps with sets of partner work.
Travel in order (top to bottom) down both lists.
Rest is earned by hustling to and through the box jumps en route to the next partner set.

Posted: December 30th, 2011
at 7:19pm by Wolf Brigade


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physical. 12/29/11

Path #1

10 Mace lifts/ swings
:10 sec. hold @ bottom of squat with mace
5 GYAOTG* movements with mace

Path #2

15 KB lifts/ swings
:10 sec. hold @ bottom of squat with KB
5 GYAOTG movements with KB

Path #3

20 Tire smash
:10 sec. hold @ bottom of squat with hammer
5 GYAOTG movements with hammer

Pick 1 path, 2 paths, or rotate between all 3.
Change movements each round as desired.

15 minutes.
Count rounds.

*”Get your ass off the ground” movements include rocking chair, elevator, hip-up, and TGU.
Goal today is to cover as many bases as we can with the same implement- keep the same mace, KB, or hammer for all 3 pieces of each path.

Posted: December 29th, 2011
at 7:13pm by Wolf Brigade


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physical. 12/28/11

8 Farmer walk @ 20 yd. ea.
16 DB pushup row (heavy)
8 Rack walk @ 20 yd. ea.
16 DB pushup row (medium)
8 Waiter walk @ 20 yd. ea.
16 DB pushup row (light)

Then:

Double-under practice. 200 reps or 10 minutes, whichever comes first.

Posted: December 28th, 2011
at 7:19pm by Wolf Brigade


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physical. 12/27/11

Achieve 1RM Deadlift using a 5-5-5-3-3-3-1-1-1 rep scheme.

Strategize and scale weights in order to reach and exceed current 1RM within allotted lifts. Note there are 3 1-rep sets today.

Then:

Tumbling- Front roll, back roll, headstand, handstand.

Posted: December 27th, 2011
at 8:09pm by Wolf Brigade


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physical. 12/26/11

3 Burpees
6 Lunges

12 minutes

Count completed rounds. If this is your first time, goal is 20.
+4 over previous score is the goal for the rest of you.

Then, skill work:

Mace!

Practice at least 1 lifting motion and 1 swinging motion to the tune of 50 reps each.
Use skill work weights, partition as needed, and focus on the composition of each rep.

Posted: December 26th, 2011
at 7:20pm by Wolf Brigade


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audio.

Listen:

“Civilize”

(Borrowed from Sick of it All and KRS-One)

Posted: December 24th, 2011
at 1:06pm by Wolf Brigade


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physical. 12/23/11

30 jumping pullups/ 25 kipping pullups/ 20 strict pullups* (pick one)
5 trips across the floor (20 yds.)

x 3

*If switching pullup variation do so between rounds, not during.

Crossing the floor suggestions:

- Lunge/ OH lunge/ lunge press
- Farmer/ waiter/ rack/ hybrid walks
- Broad jumps/ burpee broad jumps
- Pushup walk/ “grasshopper” pushup jumps/ alligator crawl
- Front roll/ back roll…

Pick one and keep it for 5 trips/ 1 round.

Posted: December 23rd, 2011
at 6:56pm by Wolf Brigade


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physical. 12/22/11

1 Tabata interval (20 sec. work, 10 sec. rest, x 8 ) of:
Box jump or jump squat

Then, with a partner:

Accumulate as many reps of tire smash as possible in 5 minutes.
1 partner works at a time; alternate at will.

And then:

1 Tabata interval (20 sec. work, 10 sec. rest, x 8 ) of:
Airdyne sprint or double unders

Posted: December 22nd, 2011
at 7:29pm by Wolf Brigade


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physical. 12/21/11

Round 1:

10 Short swing*
20 2-second OH swing**
20 BW row
30 Power swing***

Round 2:

8 Short swing
16 2-second OH swing
16 BW row
24 Power swing

Round 3:

6 Short swing
12 2-second OH swing
12 BW row
18 Power swing

Round 4:

4 Short swing
8 2-second OH swing
8 BW row
12 Power swing

*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chest height.

**2-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at the top of the motion.
If the KB is in front of or behind your head, make an adjustment.

***”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.

Posted: December 21st, 2011
at 8:35pm by Wolf Brigade


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physical. 12/20/11

WB Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

10 Band crawls
5 Pushups (Chest to ground, elbows locked @ top)

Then, read:

SUGAR (Bad.)

Posted: December 20th, 2011
at 8:07pm by Wolf Brigade


Categories: Training

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physical. 12/19/11

With a KB in one hand and kept off the ground throughout, complete the following complex:

3 Press*
4 Elevator situp (KB in rack position)
5 Front squat (KB in rack position)

3 + 4 + 5 = 1 rep.

*Strict press or push press may be used based on your ability to perform elevator situp with chosen weight. Strict press = lighter elevator, push press = heavier.

7 x L, 7 x R (Total 14)

Change hands as often as needed/ desired BETWEEN reps, not during.

Posted: December 19th, 2011
at 8:20pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 12/17/11

:30 sec. Airdyne sprint, 3 breaths
:30 sec. Airdyne sprint, 4 breaths
:30 sec. Airdyne sprint, 5 breaths…
(Revolutions)

then:

:45 sec. jumprope, 3 breaths
:45 sec. jumprope, 4 breaths
:45 sec. jumprope, 5 breaths…
(Reps)

and then:

:60 sec. row, 3 breaths
:60 sec. row, 4 breaths
:60 sec. row, 5 breaths…
(Meters)

If Rd. 1 output is matched in Rd. 3, move on to Rd. 4 and increase number of breaths by 1 between each subsequent round. If not, end at 3 and move on.
We are not pacing in anticipation of adding rounds- we are baiting failure with high output, and weathering the storm as long as possible.
Worst case scenario we’ve put in 3 rounds of full-bore work in each application.

As our level of conditioning/ preparedness improves, our capacity to recover/ repeat in short amounts of time improves as well.

Posted: December 17th, 2011
at 2:19pm by Wolf Brigade


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physical. 12/16/11

10 Deadlift*
90-second L-sit**
8 Deadlift
60-second L-sit
6 Deadlift
45-second L-sit
4 Deadlift
30-second L-sit
2 Deadlift

*Deadlift weight stays the same throughout (exception for fatigue-based faults that require scaling) and is approx. 75% of 1RM
**L-sit rounds come with a burpee failure drill attached. Each instance of the thigh moving below a 90 degree angle with your torso= 5 burpees (completed at end of entire workout).

Posted: December 16th, 2011
at 7:33pm by Wolf Brigade


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physical. 12/15/11

Odd Lifts” Thursday!

Today:

18 rep set
Odd Lifts of your choice*
:45 Airdyne sprint

x 4

And:

200 tire smash in sets of 50 placed before, between, and after (but not during) the above sets.

*Choose either 2 or 3 movements that you can sustain at a moderate/ heavy weight (breaking the 18 rep sets down to 6 x 3 or 9 x 2) and keep them the same throughout the 4 sets.

Posted: December 15th, 2011
at 8:33pm by Wolf Brigade


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physical. 12/14/11

24 Pendulum/ Pendulum shove (Mace)
12 Box jump*
6 Windmill**

x 4

*Box jump is performed with rest at the top (if needed), and an immediate re-jump as soon as we return to the ground. One physical cue that makes it easier to “re-jump” is leaving your head/ shoulders over your jumping destination, forcing forward lean and subsequently a quick reset. Remain postured up and load the hip (similar to DL or clean) and explode upon receiving the floor.
**Windmill should find us as narrow as possible with feet lined up and top shoulder directly over the lead foot at the bottom of the position. If the shoulder is not over the foot, we are likely more of a table top than a windmill.
Use the bottom hand to push along the inside of the front leg to assist with tension and stability on the descent.

Posted: December 14th, 2011
at 8:18pm by Wolf Brigade


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physical. 12/13/11

12 KB snatch
24 Abmat situp
12 KB swing
24 V-up

Completion of all 4 pieces (12, 24, 12, 24) = 1 round.

20 minutes- count completed rounds + pieces.

Enjoyment comes in many forms, and I wouldn’t replace 3 days of driving across the 110-degree desert with my brother (and training every day) with anything else on earth.

Posted: December 13th, 2011
at 7:19pm by Wolf Brigade


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physical. 12/12/11

Part 1:

12 minutes of lunges:

Max rep suitcase lunge* @ heaviest
Max rep suitcase lunge @ 75%
Max rep suitcase lunge @ 60%
BW lunge for remaining time

Count total reps and add total weight at end for score.

*In our version of the suitcase lunge, hands stay attached to your sides and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge by swinging the weight.

Part 2:

60 total rep BW push/ pull movements*

*Choose 1 movement that fits into each category (bodyweight only) and plan your strategy for completion as quickly as possible.
Ex. 5 rep pullup, 5 rep pushup x 6, OR 15 rep burpee, 15 rep BW row x 2

Posted: December 12th, 2011
at 8:51pm by Wolf Brigade


Categories: Training

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mental. (re-post from 12/03/10)

It is the Holiday Season.

A time for family, and warmth, and usually a hearty helping of situational traditionalism involving exaggerated care for those we usually ignore, reciprocally-minded generosity towards those we usually keep out of mind, and disingenuous forgiveness for those we usually loathe.

Self deception is never in season.

If such courses of action are motivated in you solely by the shiny white lights strung across the old architecture in your town or city, some sappy, nostalgic TV spot, or any other consumption-fueled trickery, get over yourself.

All the seasonal philanthropy in the world is no match for good old-fashioned sincerity throughout the year.

“If you don’t live what you talk about, your mirror’s gonna find out…”

Posted: December 11th, 2011
at 4:22pm by Wolf Brigade


Categories: MENTAL

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physical. 12/10/11

12-10-8-6-4-2 of:

Front squat/ Goblet squat
Push press (Barbell, KB)

Weights increase in sensible increments each set. Once in the single digits the sets should be heavy and may be partitioned as needed.

Then:

1:00 Airdyne sprint immediately and aggressively followed by
100 Abmat situps

Goal for completion of sprint and situp is 5 minutes.

Posted: December 10th, 2011
at 1:49pm by Wolf Brigade


Categories: Training

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