Archive for July, 2012

physical. 07/31/12

150 High-knee jumprope
15 Dead-hang pullup
20 Mace pendulum shove

x 3

OR,

150 High-knee jumprope
15 Pullup (Jump, kip, combo)
20 Mace pendulum

x 5

Wolf Brigade – Mace Pendulum Shove from Wolf Brigade on Vimeo.

Posted: July 31st, 2012
at 6:19pm by Wolf Brigade


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physical. 07/30/12

20 lunges @ BW or above
or
30 lunges @ 3/4 BW
or
40 lunges @ 1/2 BW
or
50 lunges @ below 1/2 BW

Then:

20 lunges= 400m run
30 lunges= 800m run
40 lunges= 1200m run
50 lunges= 1 mile

Rest as needed during lunge sets and maintain aggressive tension in each rep. Use any implement/ combination of implements you want to achieve desired weight.
The goal today should be as much weight and as little running as possible.

Posted: July 30th, 2012
at 7:32pm by Wolf Brigade


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physical. 07/28/12

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, immediately and with urgency an additional 3:28 of:

Turkish Get-ups @ 35lb. W, 55lb. M

Count reps and add to band crawl/ pushup number for total score.

Posted: July 28th, 2012
at 12:25pm by Wolf Brigade


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physical. 07/27/12

1 set KB “Short swing”, 15 reps

1 set KB “Short swing”, 10 reps

2 sets 2-second OH swing, 20 reps ea.

4 sets “Power swing”, 15 reps ea.

Complete each set uninterrupted, and rest as needed between sets.

- ”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.
- 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.
- ”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.

Then, skill work:

Double-unders

Either 100 reps for time, or 100 total accumulated reps.

Posted: July 27th, 2012
at 6:30pm by Wolf Brigade


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physical. 07/26/12

On a 25-minute descending clock:

50 Tire smash
50 Situps*

x 5

If all rounds are not completed when the clock expires, immediately begin:

50 360 situps
500 Jumprope


*If you’ve been training with us for 3 months or more, 1 of the 5 rounds must be 360 situps. All other rounds are your choice.

Posted: July 26th, 2012
at 6:35pm by Wolf Brigade


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physical. 07/25/12

Deadlift:

20-15-10

Then:

5-5-5

20-15-10 are touch & go sets at moderate weights.
Increase weight each set in appropriate increments.

5-5-5 are heavy with much less emphasis on speed.
Goal is reaching/ surpassing previous 5RM.

Posted: July 25th, 2012
at 6:24pm by Wolf Brigade


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physical. 07/24/12

2 minutes on, 1 minute off x 6 of:

Turkish Get-Up

Weight should be challenging but sustainable, and stay the same throughout. Goal is a matched number of reps in each set without pacing the 1st. Alternate arms as desired every few reps, at fatigue as needed, or by round.

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

Double-unders
Front roll
Airdyne sprint
or
Band crawl

Posted: July 24th, 2012
at 6:33pm by Wolf Brigade


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physical. 07/23/12

50 Inchworm

Then, on a 1-minute descending clock for 5 rounds:

20 jumps

Jumping variations include:
Box jump (24″ W, 30″ M)
Broad jump
Jump squat
Lateral jump

Complete all reps inside 1 minute, take the rest before the restart.
If not, work continuously until 5 rounds are complete.

Then:

100 reps kettlebell lifting @ skill work weights.

Change movements at 25 reps if desired; practice what you need to, not what you want to.

Posted: July 23rd, 2012
at 7:24pm by Wolf Brigade


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physical. 07/21/12

36 KB snatch @ 35lb. W, 55lb. M

Then:

8 Hang power clean
400m run
2 TGU

x 4

Posted: July 21st, 2012
at 12:34pm by Wolf Brigade


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physical. 07/20/12

100 reps “GYAOTG*”

50 Weighted (KB, DB, sandbag, mace)
50 Unweighted

Intersperse weighted/ unweighted sets in any increment you choose.
Choose an ambitious weight- baseline 35lb. W, 55lb. M

Then:

5-5-5-5 DB Pushup row @ 3/4 BW (combined DB weight)

*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).

Posted: July 20th, 2012
at 6:27pm by Wolf Brigade


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physical. 07/19/12

30 Tire smash (16lb. W, 24lb. M*)
1 120ft. carry**

x 3

*If proficient in tire smash, a mace may be used to further increase weight.

**Rd. 1= Waiter walk, Rd. 2= Rack walk, Rd. 3= Farmer walk.
Carry DB’s, KB’s, sandbags, loaded bars, etc.
If you are able to complete the entire 120ft. carry uninterrupted, the weight is too light.

Posted: July 19th, 2012
at 6:12pm by Wolf Brigade


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physical. 07/18/12

“Bodyweight Skills Test”

4 minutes jumprope
3 minutes air squats
2 minutes pullup
1 minute burpees

Add all reps together and produce one number at the end of 10 minutes. Re-visit periodically to measure progress.

We have all practiced these movements extensively and execute them meticulously- today, move as fast as you can as long as you can.
Move with urgency, aggressiveness, and composure throughout.

Posted: July 18th, 2012
at 6:32pm by Wolf Brigade


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physical. 07/17/12

5 rounds of:

7 Press*
9 BW row**

*Today, pressing variation is 100% up to you. Strict press, push press, barbell, KB’s, DB’s, sandbag. Keep each set heavy, and rest as needed in order to do so.
**Scale bodyweight row according to your strength and proficiency with the movement. Row from a deficit (feet above hands), weight the row with vest, sandbag, etc.

Posted: July 17th, 2012
at 6:21pm by Wolf Brigade


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physical. 07/16/12

The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to
“pay” for them later.
When 10 non-empty bottles accumulate on the electrical boxes, some sort of hybrid burpee workout commences…

This time:

“Airdyne Races”

:15 Airdyne sprint (in a group)
Count revolutions- most pedals in :15 seconds “wins” and stays on the bike. The rest proceed immediately and urgently to a round of:

10 Burpees

Each round of burpees must be preceded by :15 seconds on the Airdyne.
The game doesn’t end until you have completed 100 burpees.

Today, your reward for winning is work.
Do your best to prolong the imminent.

Posted: July 16th, 2012
at 7:01pm by Wolf Brigade


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physical. 07/14/12

“Notable Feats”

Achievement fuels further advancement;
Accomplishment is simply the beginning of a bolder journey, not the end of a lesser one.
We are always chasing, challenging, and furthering our capacities.

Today:

Making several selections from our list of foundational movements, perform either a 100-rep set, max weight lift, or designated distance/ output.

Goal today is pedal-to-the-floor output with form and ferocity, and with composure still intact at the end.
Choose movement according to your strengths, training week, and recovery plans.
 

Wolf Brigade – 100 Macebell Swings with Mike Deuce from Wolf Brigade on Vimeo.

Posted: July 14th, 2012
at 12:25pm by Wolf Brigade


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physical. 07/13/12

30 reps Clean/ Hang clean

Path #1: 15-10-5

Path #2: 10-10-5-5

Path #3: 5-5-5-5-5-5

Weight increases each set.
Pick your path based on experience and comfort with the lifts.
Less experience:
Hang clean/ Path #1. More experience: Clean/ Path #3.

Posted: July 13th, 2012
at 7:18pm by Wolf Brigade


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physical. 07/12/12

20 Tire smash
5 Tire jumps (with hammer)
1 120ft. sandbag carry (88lb. W, 106lb. M)

x 5

After/ during:

100 total reps tire smash variations @ skill work weight

100 double unders/ 5 minutes diligent double-under practice.

Today, intersperse skill work rounds with 20/5/1 rounds as desired.
Goal is aggressive, urgent, heavy completion of the 20/5/1 rounds- rest as needed to maintain strong output and heavy weights. If proficient in tire smash and jumping, a mace may be used to further increase weight.

Posted: July 12th, 2012
at 6:10pm by Wolf Brigade


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physical. 07/11/12

With a partner:

20 KB swing @ 45lb. W, 65lb. M
Partner drag*: 2 trips “Leader” + 2 trips “Follower”

x 4

Then:

50 front/ back rolls

*Start and end drag at the kettlebell. Out 60ft. and back= 1 trip.
Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward like a KB swing, leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, and drive forward with intent.

Posted: July 11th, 2012
at 7:12pm by Wolf Brigade


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physical. 07/10/12

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

Pushup hold (bottom)- 1, 3, 5, 7 Pushup- 2, 4, 6, 8

Then:

Bar hang- 1, 3, 5, 7 Pullup- 2, 4, 6, 8

Alternate static and live rounds. Complete all 8 rounds before moving from push to pull.

Then:

50 consecutive situps“.

Pick a movement from our SITUP LIST that is new/ challenging to you and work through 50 perfect reps.

Posted: July 10th, 2012
at 6:26pm by Wolf Brigade


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physical. 07/09/12

400m run
12 Burpees
8 BW DL
4 TGU
@ 35lb. W, 55lb. M

x 4/ 16 minutes, whichever comes first*

*Those of you that have been training with us for 1 year or longer:
If the 4 rounds are not complete when the 16 minute clock expires, a 1-mile run is owed per each additional minute.

Posted: July 9th, 2012
at 6:46pm by Wolf Brigade


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