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

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.

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

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

x 8

Then, skill work:

Mace pendulum shove, 360

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.

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.

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.

“Feel Your Pain” 3:28 (Suicidal Tendencies — Join 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.)

“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.