Day 54/360: Wolf Brigade Subversive Fitness

Greg Walsh


Rochester, New York, United States

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:​



Day 54 of 360

10 Back squat @ 75% of 2RM
10 Dumbbell box jump @ 1/4 BW +
1 minute rest
8 Back squat @ 60% of 2RM
8 Dumbbell box jump @ 1/4 BW +
1 minute rest
6 Back squat @ 50% of 2RM
6 Dumbbell box jump @ 1/4 BW –
1 minute rest
4 Back squat @ 50% of 2RM
4 Dumbbell box jump @ 1/4 BW –
1 minute rest


Position and range of motion governs weight in both movements- scale percentages to ability as needed. Sets should be challenging but uninterrupted. First two box jump sets are performed at or above 1/4 bodyweight, and last two are performed at or under.


Then, 6 rounds of:


4L, 4R Kettlebell snatch @ as heavy as possible in each round
8 Walking lunge @ same
:20 sec. rest


Start as ambitiously as position and execution allow in kettlebell snatch, and adjust weight by round as needed. Kettlebell may be carried in any organized manner you choose in lunge.



And then, as quickly as possible:


20 calories Airdyne
40 V-up (If v-up position breaks, adjust to hollow hold @ 5 sec. per remaining rep)
60 Walking lunge
80 Jumprope


Move with quality and intent, and attempt no rest. If it is needed, keep it to 3 breaths or less (not to exceed :15 sec.)



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