physical. 02/22/12
With a partner:
150 Abmat med ball pass (M- 20lb., W- 15lb.)
100 Burpee med ball pass (M- 20lb., W- 15lb.)
50 trips partner drag* (40ft. each)
Partition sets as needed/ desired.
*Follower: Drape a rope/ belt/ like around your partners waist and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward. 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.
Wolf Brigade – Burpee Med Ball Pass from Wolf Brigade on Vimeo.
physical. 02/21/12
Deadlift 5 x 5
Work to sustain 60-70% of your 1RM across 5 sets of 5 reps with up to a minute between sets.
Then:
20 V-up + :20 sec. hollow
15 V-up + :20 sec. hollow
10 V-up + :20 sec. hollow
5 V-up + :20 sec. hollow
5 minutes
Feet are to stay off the ground throughout this entire short piece. Adaptations may be made to the hollow if needed to maintain the position (bent knee/ knees, hands anchoring on legs) however feet are to remain elevated.
physical. 02/20/12
24 Suitcase lunge*
12 DB Pushup row**
x 3
Today, the same weight should be used for both movements.
An ambitious weight for the DB row should pose a challenge for the lunge as well.
Then:
5 “Flexion” movement
5 “Extension” movement
x 5
*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.
**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.)
physical. 02/18/12
40 Power swing* (10 reps, 2 breaths x 4)
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance
40 2-second OH swings**
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance
40 “Short swings”**
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance
Our “endurance” efforts today are short, aggressive sprints of rowing, Airdyne, double-unders, or weighted jumprope.
Choose your path based on where you need the most work, and what you like the least.
*”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.
**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 in the lock out.
If the KB is in front of or behind your head, make an adjustment.
**”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.
physical. 02/17/12
18 KB strict press* (9L, 9R)
36 Jump squat or box jump**
12 KB strict press (6L, 6R)
24 Jump squat or box jump
6 KB push press (3L, 3R)
:30 rest
4 KB push press (2L, 2R)
:30 rest
2 KB push press (1L, 1R)
*As reps decrease, weight on the press increases.
**Choose jumping variation based on what you need to work, not what you like to do.
In addition, we recently updated the following pages:
Foundation
Trainers
physical. 02/16/12
On a 20-minute descending clock, and with as much or as little time between sets as you’d like,
Complete 250 total tire smash broken up into sets of 50.
Intersperse with sets of:
100 High-knee jumprope
20 Abmat situp
10 KB halo
Time your sets accordingly to assure completion of 250 in the 20 minutes allotted. When finished, rotate through sets of the 3 movements above until the clock runs out.
physical. 02/15/12
“Get Your Ass Off the Ground”
Round 1:
30 Weighted Rocking Chair
20 Weighted Elevator
5L, 5R TGU*
Round 2:
40 Rocking chair (no weight)
(:30 sec. rest)
40 Elevator (no weight)
(:30 sec. rest)
2L, 2R TGU*
*Choose weights for TGU that will allow uninterrupted completion (weight in the air the whole time) of above reps. 5/5 should be medium, while the 2/2 should be heavy.
Turkish Get-Up Mod from Wolf Brigade on Vimeo.
physical. 02/14/12
With a partner:
:45 Airdyne sprint
vs.
Farmer’s walk
x 5
Farmer’s walk weight should be heavy enough to necessitate strong posture and proper alignment. Carry KB’s, DB, bumpers, sandbags, or some combination of.
Then, skill work:
GHD situp/ back extension/ hip extension
Double-unders
Handstands
Barbell snatch
Double KB clean
Double KB snatch
Choose 1 or 2 and spend 10 minutes working at each.
physical. 02/13/12
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) Inchworm
Then:
8 KB snatch*
4 Power clean
:20 second rest
x 6
*KB snatch can be 1 KB or 2 KB’s, and performed with a lighter weight sustainable for 8 or a heavier weight sustainable for 4L, 4R. Base your choice on skill level, familiarity with the movement, and plan for the training week.
physical. 02/11/12
3 Slam ball
3 Burpees
5 minutes or 15 sets, whichever comes first.
Then:
Mobility, movement, skill work to prepare for a
“Notable Feats” effort.
Pick one of our foundational movements and perform 100 reps with speed and precision.
Choose movement according to your strengths, training week, and recovery plans.
Not one time… every time.
physical. 02/10/12
12 Rocking chair
8 weighted Abmat situp (35lb. W, 55lb. M or higher)
x 4
Then:
4 minutes unweighted movement.
Tumbling, handstand/ headstand, shadowbox, jumprope.
Then:
6 KB press*
6 2-second OH swing**
x 6
*Strict press or push press- pick one and stick with it throughout.
**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 in the lock out.
If the KB is in front of or behind your head, make an adjustment.
physical. 02/09/12
In a group of 3, complete*:
450 tire smash in 5 minutes
350 KB swings/ lifts in 4 minutes
250 Mace swings/ lifts in 3 minutes
Refer to our “Odd Lifts List” for movement suggestions.
Conventional KB lifts may be used in place of Odd Lifts as needed.
*Each rep not completed in the 3, 4, or 5 minute round= 5 burpees, :20 Airdyne sprint, or :20 hollow rock.
physical. 02/08/12
6 High pull*
2 2-count TGU (1L, 1R)**
5 High pull
2 2-count TGU (1L, 1R)
4 High pull
2 2-count TGU (1L, 1R)
3 High pull
2 2-count TGU (1L, 1R)
2 High pull
2 2-count TGU (1L, 1R)
1 High pull
2 2-count TGU (1L, 1R)
*High pull may be performed with KB or barbell. Weight goes up as reps go down- low-rep numbers should closely mirror your power clean 1RM.
**Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point. (There are 8.) If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
One of the 8 stopping points in our 2-count TGU:
A straight, strong pillar from ceiling to floor.
physical. 02/07/12
Part 1:
5 pullup
10 situp
15 squat
Part 2:
40ft. Alligator crawl vs. hollow rock/ hold*
Part 3:
:20 Airdyne sprint vs. isometric squat**
Each piece is 10 minutes, with 1 minute rest between.
*With a partner- while one is crossing the floor using alligator crawl, the other is holding a hollow position.
**With a partner- while one is sprinting, the other is holding a below-parallel squat with excellent posture.
physical. 02/06/12
5 reps “Composure Recovery Drill”*
:20 Airdyne sprint or 20 double-unders
5 BW row or pushup variation**
:20 Airdyne sprint or 20 double-unders
15 minutes. Count rounds and completed partials for score, and alternate movements as desired.
*Today, 1 rep CRD = 10 yds. (2-3 reps) front roll followed immediately and with urgency by 2 burpees.
**Scale BW row elevation and pushup variation accordingly. Rings, HSPU, pike, plyometric, and weighted are the scaled pushup suggestions.
The beginning and end position for our basic front roll.
physical. 02/04/12
Climb to a 1-rep max height box jump using a 2-2-2-1-1-1…
rep scheme.
Make appropriate height increases in each set, and continue with 1 rep sets until reaching your max.
Then:
Climb to a 1-rep max KB snatch using the following rep scheme:
2L, 2R x 3 (with minor/ moderate increases each set)
1L, 1R, 1L, 1R, 1L, 1R.
Strive to achieve 1RM KB snatch within parameters listed above.
The receiving position at the top of a high box jump should strongly resemble the corresponding phase of a solid squat- knees behind toes, weight centered and stable, eyes on the center line.
When “box jump” mechanics stop resembling any other level-change movement in weightlifting or bodyweight training, (knees in front of toes, broken posture, eyes on feet) it is obvious that “completion” has out-weighed “composition”, and that speed has been deemed an acceptable substitute for form.
Jump and land just as specifically as you lift and squat.
physical. 02/03/12
12 Turkish Get-up*
12 Deadlift**
8 TGU
8 Deadlift
6 TGU
6 Deadlift
30 360 situp***
6 TGU
6 Deadlift
4 TGU
4 Deadlift
2 TGU
2 Deadlift
30 360 situp
*Today, TGU weight is one with which you can perform half the reps in each set uninterrupted. (Increase weight as desired as you move into the smaller sets but keep the above in mind.)
**DL today is bodyweight to 1-1/2 bodyweight, and not to exceed 1-1/2.
***3 months or less attendance= perform 360′s however you need to.
4 months + = 1 left then 1 right.
physical. 02/02/12
“Pace Horse” (You vs. you.)
1:00 Tire smash (count reps)
1:00 KB halo (count reps)
Then:
Counting down each round from the numbers achieved above, perform 4 more rounds of each motion (alternating).
The goal is completion of initial set reps in all 4 follow-up rounds inside 1 minute.
Each rep left after the 1 minute mark = 20 second Airdyne sprint.
Then:
Mobility
Overhead squat practice (dowel or skill work weight)
Mace practice (swings)
mental.
“If you live, you live; if you die, you die.
Go hide in a hole if you wish, but you won’t live one instance longer. Fear profits a man nothing.”
physical. 02/01/12
WB Benchmark
“Duende“* 7:48 (Catharsis- “Passion”)
6 Pullups
6 Jump squats
Complete as many rounds as possible in exact time alloted.
*If 8 rounds or more were completed in your previous run at this workout, start from the top and count down.
If you come up short of your recent effort, immediately begin 7:48 of hollow rock/ hold.
