Archive for May, 2012

physical. 05/31/12

As many :45 second rounds as needed of:

Tire smash
Slam ball (In a scheme of 6 reps, 2 breaths)
Movement of your choice*

Complete 300 total reps as quickly as possible between the 3 movements.

*Base the movement in round 3 on your training week thus far-
think about what you’ve missed, and pick something that fills the void. Choose one movement and stick with it the entire time.

Posted: May 31st, 2012
at 7:26pm by Wolf Brigade


Categories: Training

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physical. 05/30/12

With a partner- alternating one set work with one set rest:

80 jumprope each x 6
20 Abmat situp each x 6
10 OH lunge each x 6

Then, working simultaneously:

400m run x 4

Jumprope, Abmat, and OH lunge: 1 partner works while the other rests.
Complete all 6 rounds of one movement before beginning the next.
400m run: Both partners work to complete 1 mile as fast as possible.

Posted: May 30th, 2012
at 7:48pm by Wolf Brigade


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physical. 05/29/12

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

Goal is to reach and exceed current 1RM within allotted lifts.
Starting weight will be calculated by referencing your previous 5RM.
Note there are 5 1-rep sets today.

Posted: May 29th, 2012
at 6:37pm by Wolf Brigade


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physical. 05/28/12

On a 10-minute descending clock:

5 Power clean & press @ 1/2 BW
10 Forward roll
15 KTE
20 Lateral burpee*
25 KB swing
@ 1/2 BW
(One time through)

Then, as many TGU as possible in the time remaining.
Weight is 35lb. W, 55lb. M. Score is number of completed TGU.

*Burpee is performed next to a loaded bar, parallette, etc. The jump and clap is replaced with a 2-footed hop over the object and upon landing safely, directly into a burpee on the other side.

Posted: May 28th, 2012
at 6:21pm by Wolf Brigade


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physical. 05/26/12

“Die Trying”

Roll any dice that will allow you to reach #’s 1-10.
Take the 1st 4 numbers you roll, in order, and apply them to motions & quantities off the list above.
Motions are to be performed in order and uninterrupted, even if by some terrible luck you manage to roll 4 of the same.

We program our days/ weeks to assure challenging, well-rounded training that develops many different skills and strengths.
The skill and strength we are developing today is our adaptability.
Take whatever is thrown at you and crush it.

Posted: May 26th, 2012
at 12:10pm by Wolf Brigade


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physical. 05/25/12

3 Dead hang/ 5 kipping/ 7 jumping pullups*
5 Power clean
(95lb. W, 135lb. M)

7 minutes

Then, jumps:

50 jump squats, broad jump, box jump, or lateral jump
at skill work pace.

*Start with the variation that is most challenging for you, and stick with it as long as you can.
If/ when you can no longer complete an uninterrupted set, scale to the next.

Posted: May 25th, 2012
at 6:29pm by Wolf Brigade


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physical. 05/24/12

In a group of 3 or 4:

50 Tire smash (each, all working at the same time)
10 Tire flips (total, 2 working at the same time)

x 4

Then, skill work:

50 reps each of two different movements with the mace.
Partition and intersperse sets as desired.

Posted: May 24th, 2012
at 6:51pm by Wolf Brigade


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physical. 05/23/12

800m trip carrying 1/2 BW*
50 Catapult situp**

*Carry whatever you want to carry however you want to carry it.
If 1/2 BW is not a challenge, carry it in a way that will make it one.

(Ex. Waiter walk vs. Farmer walk). Weight suggestions: kettlebell, dumbbell, bumper plates, sandbags, loaded short bar, etc.
**Today, catapult is performed with a partner. Using momentum and explosiveness from the bottom of the situp, project the med ball/ slam ball as far as possible to a standing partner. Partner throws it back as hard as the person performing the situp is comfortable with.
When 50 reps are complete, partners switch positions.

Posted: May 23rd, 2012
at 8:12pm by Wolf Brigade


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physical. 05/22/12

10 TGU @ 35lb. W, 55lb. M
:30 Airdyne sprint x 5

10 TGU @ 35lb. W, 55lb. M
:20 Airdyne sprint x 5

10 TGU @ 35lb. W, 55lb. M
:10 Airdyne sprint x 5

If you don’t need the short rest periods allowed between sets on the Airdyne, the sprint wasn’t fast enough…

Posted: May 22nd, 2012
at 6:38pm by Wolf Brigade


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physical. 05/21/12

30 Burpee C&P* (35lb. W, 55lb. M)

Then:

Back squat** 10-10-5-5

*Feet should land beside, not behind, the KB on return to standing.
**Choose your path based on previously recorded output and experience with the back squat. Rest as needed between sets.

Posted: May 21st, 2012
at 7:29pm by Wolf Brigade


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physical. 05/19/12

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

Hollow rock/ hold

Then, immediately:

75 V-up
OR
25 360 situps
AND
25 Abmat situp @ 35lb. W, 55lb. M

Then, pick one:

8 band crawl, 3 breaths

5 minutes or 8 rounds, whichever comes first

OR

5 Slam ball
5 BW row

5 minutes or 10 rounds, whichever comes first

Posted: May 19th, 2012
at 12:40pm by Wolf Brigade


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physical. 05/18/12

3 sets max weight, max rep “Short swing”*

Rest as needed between sets, drive to failure in each set.

Then:

10 “Power swing”**
10 Box jump

x 5

*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
**”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 visible difference in speed between regular & power swing.

Posted: May 18th, 2012
at 6:19pm by Wolf Brigade


Categories: Training

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video.

Wolf Brigade – Clearing the Path from Wolf Brigade on Vimeo.

Make sure the room is empty and your shoulders are warm…

Posted: May 17th, 2012
at 10:55pm by Wolf Brigade


Categories: Video

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physical. 05/17/12

40 Tire smash
200m run

x 8

Then, skill work:

Mace pendulum shove, 360

Posted: May 17th, 2012
at 7:13pm by Wolf Brigade


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physical. 05/16/12

6 DB pushup row
8 “GYAOTG*” movements, weighted**

x 6

*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).
**Weight starts at 35lb. W, 55lb. M, and today will self-scale to as heavy as we can manage with posture and form intact.

Wolf Brigade – Elevator Situps from Wolf Brigade on Vimeo.

Posted: May 16th, 2012
at 6:26pm by Wolf Brigade


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physical. 5/15/12

3 reps “Composure Recovery Drill”*
100 jumprope/ 20 double unders (Alternate as needed)

20 minutes. “CRD” + jumprope= 1 round.
Count rounds and completed partials for score, and alternate movements as desired.

*Today, 1 rep CRD = 3 front roll followed immediately and with urgency by 3 pushups, 3 squats, or 2 burpees.


The beginning and end position for our basic front roll.

Note:
Our most important attribute is adaptability. Can you throw yourself upside down, get back up quickly, and retain enough coordination and composure to perform basic athletic movements such as pushups, squats, jumprope or double-unders?
All with consistent intensity and form?

(More importantly, can you see the importance of physical composure if a less-than-ideal real-life situation occurs?)

Are you fooling yourself in thinking you can perform any physical task put in front of you in any condition, or do you know you can?

The confidence of knowing is earned, and learned.
Progress doesn’t start until you choose to start it…

We’ll be here when you’re ready.

Posted: May 15th, 2012
at 7:06pm by Wolf Brigade


Categories: Training

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physical. 05/14/12

30 reps of:

Power clean + front squat + press

(Combination of the 3 movements= 1 rep)

Today we perform the power clean, return to a full standing position, tension and position properly, and then perform the front squat.
The transition can be quick and efficient, but is different from the lower catch and squat of the
clean”.
After we have returned to standing from the squat, we begin the press.

Posted: May 14th, 2012
at 7:12pm by Wolf Brigade


Categories: Training

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physical. 05/12/12

400m run
10 Windmill
@ 35lb. W, 55lb. M
300m row
10 TGU
@ 35lb. W, 55lb. M
200 High-knee jumprope
10 Windmill
@ 35lb. W, 55lb. M
1:00 Airdyne sprint
10 TGU
@ 35lb. W, 55lb. M

The implement, weight, and duration may change, but form does not. Keep it specific and progress will follow.

Posted: May 12th, 2012
at 1:10pm by Wolf Brigade


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physical. 05/11/12

WB Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

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

Count rounds and half-rounds completed in 3:28

Then, read:

SUGAR (Bad.)

Posted: May 11th, 2012
at 11:55pm by Wolf Brigade


Categories: Training

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physical. 05/10/12

WB Benchmark

Waking the Dead” 6:55

(Suicidal Tendencies-Controlled by Hatred/ Feel Like Shit… Deja Vu“)

10 Tire smash L & R (20 total per round)
10 Tire jump w/ hammer*

Count rounds and half-rounds completed in 6:55.

*Be sure to practice jumping with an implement prior to beginning the workout. Often, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

Posted: May 10th, 2012
at 6:29pm by Wolf Brigade


Categories: Training

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