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Workouts

Day 20/360: Wolf Brigade Subversive Fitness

Improving your positional and mechanical movements through a series of drills followed by some good old fashioned KB drills.

Greg Walsh

Written by Greg Walsh Last updated on January 31, 2017

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings
Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8
Advanced: Mace 360, 10-2, varial, piroutette swing

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings
Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8
Advanced: Mace 360, 10-2, varial, piroutette swing

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

20 Kettlebell Figure-8 @ heaviest
:20 sec. rest
20 Kettlebell Figure-8 @ medium
:20 sec. rest
20 Kettlebell Figure-8 @ lightest
:20 sec. rest
60 Medicine ball throw (Wall- 12lb. W, 16lb. M)

Powerful, organized movement, aggressive pace, and no extra rest; Simple should not equal casual.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

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.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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