Day 34/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:‚Äč

 


 

Using no more than 3 attempts, find:

 

Max RPM Airdyne

 

If you can sustain the pace for more than a 3/1000, it isn’t your max RPM; If you do not want to climb directly off the Airdyne and punch someone in the face, it is also not your max RPM.

 

Then, as quickly as possible, 10 rounds of:

 

50 Jumprope
:20 sec. Airdyne @ 65% of max RPM*
10 Slam ball @ 1/4 BW or Sandbag shoulder @ 1/2 BW
:20 sec. rest

 

Move expertly and aggressively, and maximize rest through mindful breathing and focus on what’s next- focus and composure will help mitigate fatigue. *Dropping below 65% = 10 burpee and 10 front roll each.

 

Workouts, strength and conditioning, burpees, kettlebells, mace, physical, Wolf Brigade, Subversive Fitness, airdyne

 

And then, “Time under tension”:

 

Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

 

Lift and hold in strong, organized deadlift top position/ kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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