Archive for June, 2012

physical. 06/30/12

1 minute rounds of:

Sprint starts*

Sandbag shoulder (88lb. W, 106lb. M)

“Pull”**

x 5

*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.
**Today, choose from/ alternate between pullup, bodyweight row, high pull from hang position, rowing.

Posted: June 30th, 2012
at 12:48pm by Wolf Brigade


Categories: Training

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physical. 06/29/12

50 TGU @ 35lb. W, 55lb. M

Goal is completion of 50 perfect reps in under 20 minutes.
Each rep unfinished at 20-minute mark is to be performed as 1 minute on the Airdyne.
Example: 43 reps complete= 7 minutes Airdyne.

Turkish Get-Up Mod from Wolf Brigade on Vimeo.

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


Categories: Training

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physical. 06/28/12

“Pace Horse”

Leaders:

40 Tire smash

Followers:

KB rack hold (2 KB’s- 35lb. x 2 W, 55lb. x 2 M)

400m run

x 4

As soon as “Leaders” complete tire smash, followers rotate in order and begin work immediately. A strong pace on the run will often earn rest prior to starting the next round on the tire.

Posted: June 28th, 2012
at 6:46pm by Wolf Brigade


Categories: Training

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physical. 06/27/12

5 Deadlift @ BW
15 Box jump*

10 minutes or 10 rounds, whichever comes first.

*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 slightly 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 immediately upon receiving the floor.

Posted: June 27th, 2012
at 6:35pm by Wolf Brigade


Categories: Training

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physical. 06/26/12

40 x 1 or 25 x 2* of:

Band crawl

Ground-to-overhead lift**

Then:

3 Pullup
3 Pushup

x 12

*More experience (6 months +): Choose the uninterrupted path.
Less experience (6 months -): Choose the broken path.
**Ground-to-overhead= Full-range KB high pull, KB or barbell clean & press, barbell snatch.

Posted: June 26th, 2012
at 7:09pm by Wolf Brigade


Categories: Training

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physical. 06/25/12

On a :90-second descending clock, complete:

10 360 situps
8 KB Snatch
6 Inchworm/ Burpee*

x 6

Goal is to complete the 24 movements early and earn rest prior to starting the next round.
If we end up behind the clock, perform all remaining rounds back to back with no rest.

*If the 360 situp and KB Snatch are very fast and there is time to spare, choose inchworm.
If they are slower, the burpee is a quicker choice and may keep you ahead of the clock.

Posted: June 25th, 2012
at 6:28pm by Wolf Brigade


Categories: Training

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Subject Matter Expert: Heather McAllister

Heather has earned our Subject Matter Expert distinction in both Kettlebell Lifting (2011) and Bodyweight Movements (2012).

Our SME program requires the completion of a pass/ fail physical test, a written description of why we do what we do, and a record of effort and attendance that shows commitment and dedication to on-going progress.

Our standards are high, the test is difficult, and we encourage anyone interested in further developing and refining their physical skill set to train, prepare, and participate. Congratulations Heather!

Front roll. Heather McAllister, front roll “Composure Recovery Drill.”

Posted: June 25th, 2012
at 8:05am by Wolf Brigade


Categories: Subject Matter Expert

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mental.

“Progress in life requires effort, not simply attendance.”

Posted: June 24th, 2012
at 9:49pm by Wolf Brigade


Categories: MENTAL

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physical. 06/23/12

6 Push press (85lb. W, 115lb. M)
80ft. sandbag carry (65lb. W, 85lb. M)

12 minutes. Count rounds and completed half rounds.

Then:

36 wall ball in 60 seconds.

Each rep completed after the 60-second mark=
5 burpees or :20 Airdyne.

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


Categories: Training

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physical. 06/22/12

Weighted lunge:*

10-8-6-4-2

Airdyne sprint:**

1-1-1

*Lunges may be weighted with kettlebells or dumbbells in the suitcase position, sandbags on shoulders, barbell in the back squat position, etc.
Weight goes up as reps go down.

**Count pedal revolutions in minute 1, and match output in each following minute. Rest in between 1 minute rounds as needed.
Penalty for a decrease in numbers is 50 V-ups.

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


Categories: Training

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physical. 06/21/12

18 2-second OH KB swing*
90 Tire smash
12 2-second OH KB swing
60 Tire smash
6 2-second OH KB swing
30 Tire smash

*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 all times.

Posted: June 21st, 2012
at 11:03pm by Wolf Brigade


Categories: Training

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physical. 06/20/12

WB Benchmark

Duende 7:48 (Catharsis- “Passion”)

6 Rocking chairs

6 Pullups

6 Jump squats

Complete as many rounds as possible in exact time allotted.

New shirts and shorts are in and will be in the online store this weekend.

Posted: June 20th, 2012
at 6:39pm by Wolf Brigade


Categories: Training

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physical. 06/19/12

Power clean:

7-5-3

Clean:

7-5-3-1-1-1.

Attempt to start the 7 set of cleans at the same weight you finished the set of 3 power cleans and end with 3 heavy singles.

Posted: June 19th, 2012
at 6:28pm by Wolf Brigade


Categories: Training

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physical. 06/18/12

20 seconds work, 10 seconds rest x 4 of:

1/2 BW Abmat situp

Crossing the floor (Pushup walk or Alligator crawl)

High-knees jumprope

Travel in order down the list, and complete 4 intervals of 20 on, 10 off at each movement before moving to the next. Complete the entire list x 3.

Goal is to start strong and sustain output in each interval of each set.

Posted: June 18th, 2012
at 7:42pm by Wolf Brigade


Categories: Training

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physical. 06/16/12

On a 2-minute descending clock:

Hollow rock/ hold*

Then:

6 “Odd Lift” TGU’s*

x 3

*If the hollow position is broken during any of the 2-minute rounds, perform either 2 air squats or 1 35lb. W, 55lb. M goblet squat per second remaining. Example: If hollow is broken at 1:30, perform 60 air squats or 30 goblet squats. If hollow is broken at :20, perform 200 air squats or 100 goblet squats.
**”Odd Lift” Turkish Get-ups include any non-traditional implement or advanced positioning with a traditional implement.
Suggestions include: Sandbags, barbells, maces, people, slam balls, bottoms-up position KB lift…

Posted: June 16th, 2012
at 12:12pm by Wolf Brigade


Categories: Training

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physical. 06/15/12

6 DB pushup row* (35lb W., 55lb. M)
8 Slam ball (20lb. W, 30lb. M)

x 4

800m run

x 1

6 DB pushup row* (35lb W., 55lb. M)
8 Slam ball (20lb. W, 30lb. M)

x 4

800m run

x 1

*Range of motion and structure of a proper pushup do not change with the addition of weight in the DB row.

(Bottom: hips up, guts tight, elbows back, chest to the ground.)

(Top: Weight rowed to armpit (not hip), strong posture and lock out.)

Posted: June 15th, 2012
at 6:34pm by Wolf Brigade


Categories: Training

Comments: 3 comments


physical. 06/14/12

On a 20-minute descending clock, travel as far as possible through:

20 Tire smash + 2L, 2R TGU
30 Tire smash + 3L, 3R TGU
40 Tire smash + 4L, 4R TGU
50 Tire smash + 5L, 5R TGU
60 Tire smash + 6L, 6R TGU…

…so on and so forth. Numbers climb until the clock runs out.

TGU weights= 35lb. W, 55lb. M

Posted: June 14th, 2012
at 6:45pm by Wolf Brigade


Categories: Training

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physical. 06/13/12

Deadlift:

5-3-1

Box jump:

5-3-1-1-1-1-1

Warm-up today includes squats, good mornings, deadlifts, and jumps.

Moving through a small number of sets towards a 1RM requires a thorough warm-up consisting of both the movements themselves and their counterparts. We should be thoroughly warm and ready to lift heavy/ jump high prior to starting the 5-rep sets.

Posted: June 13th, 2012
at 7:24pm by Wolf Brigade


Categories: Training

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event. 06/21/12


Please join us at the Zoo next Thursday night, June 21st!
Come as a spectator and cheering section for the fitness events, try your hand at the obstacle course, or simply show up to check out the great new “A Step Into Africa” exhibit!

A larger version of the flyer is attached HERE.

Posted: June 12th, 2012
at 9:13pm by Wolf Brigade


Categories: Training

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physical. 06/12/12

3 Burpees
6 Lunges

6 minutes, then:

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

Band crawl or Airdyne sprint

…and then:

3 Burpees
6 Lunges

6 minutes.

Count and note number of completed rounds in each 6-minute set.

If you have trained with us for 12 months or more and the number in the last set doesn’t match the number in the first, perform an additional 4 minutes of 3 burpees, 6 lunges and the Tabata interval from above you DIDN’T choose the first time through.

Goal is to avoid the “extra credit” today by working as hard as you possibly can during the main pieces.

Posted: June 12th, 2012
at 7:08pm by Wolf Brigade


Categories: Training

Comments: 1 comment


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