Day 2 of 3: Week 3 A1: 3 Rounds 1 Minute of Superman 1 Minute of Flying Lunges 1 Minute of Rest B: Tabata Mash Up Sit Up Kettlebell Swings Sit Up Kettlebell Swings 8 rounds of ... Continue Reading
Subversive Fitness: Day 64 of 360
Day 64 of 360 6 rounds of: 6 Hang power clean @ (up to) 70% of power clean 2RM 12 Mace 360 (Scaled to ability in each round) 12 Bodyweight row (Up to) 1 minute rest Focus on position, power, ... Continue Reading
Subversive Fitness: Day 63 of 360
Day 63 of 360 Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Clean from floor, clean from swing, front squat, back squat, push press, Turkish ... Continue Reading
The Handstand Builder For Women: Day 2/3, Week 3
Day 2 of 3: Week 3 A: 2x5 Turkish Get Ups (on each arm, resting as needed) B: For Time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees to ... Continue Reading
Subversive Fitness: Day 62 of 360
Day 62 of 360 Back squat: 5 x 3 @ (up to) 85% of 2RM 1 x 10 @ 70% 2 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 61 of 360
Day 61 of 360 Kettlebell clean + push press/ push jerk Using warm-up sets of no more than 2-3 reps per arm, and keeping total number of lifst under 30 (15L, 15R) climb to and find your 1RM clean + ... Continue Reading
The Handstand Builder For Women: Day 1/3, Week 3
Workouts A1: 5x5 Back Squat A2: 10x5 Kettlebell Cleans (5 on each arm) Complete A1 and A2, then rest 2 minutes between rounds B: Workouts A1: 5x5 Back ... Continue Reading
Subversive Fitness: Day 60 of 360
Day 60 of 360 Bench press: 5 x 3 @ (up to) 85% of 2RM 1 x 9 @ 70% 3 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Day 59/360: Wolf Brigade Subversive Fitness
Day 59 of 360 Walking lunge: 4 x 6 @ (up to) 75% of front squat 2RM Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell ... Continue Reading
Day 3/3, Week 2: The Handstand Builder For Women
Day 3 of 3: Week 2 A: Kettlebell Racked Walking Lunges (alternating arms and legs) 3 x 25 on Each Leg (rest as needed between sets) B: 21-15-9 Overhead Squats Pull ... Continue Reading
Day 58/360: Wolf Brigade Subversive Fitness
Day 58 of 360 12 Turkish Get-up @ 60-70% of 1RM (2 x 3L, 3R) Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or ... Continue Reading
Day 57/360: Wolf Brigade Subversive Fitness
Day 57 of 360 Positional and mechanical improvement: Ground-to-shoulder and ground-to-overhead lifts/ Jumping variations Beginner/ Intermediate: Power clean/ variations, box jump, dumbbell box ... Continue Reading
Day 56/360: Wolf Brigade Subversive Fitness
Day 56 of 360 Front squat: 3 x 5 @ 75-80% of 2RM 1 x 10 @ (up to) 60% Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue ... Continue Reading
Day 2/3, Week 2: The Handstand Builder For Women
Day 1 of 3: Week 2 A: 2x5 Turkish Get Ups (on each arm, resting as needed) B: For Time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees to ... Continue Reading
Day 1/3, Week 2: The Handstand Builder For Women
Day 1 of 3: Week 2 A1: 3 x Max Handstand hold in L position at the Wall A2: 3x 1 Minute of Hollow Rocks Alternate between A1 and A2 - no rest between efforts B: 3 ... Continue Reading
Day 55/360: Wolf Brigade Subversive Fitness
Day 55 of 360 Deadlift: 5 x 5 @ (up to) 85% of 2RM Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is ... Continue Reading
Day 54/360: Wolf Brigade Subversive Fitness
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 ... Continue Reading
Day 3/3, Week 1: The Handstand Builder For Women
Day 3 of 3: Week 1 A1: Kettlebell Waiters Walk 200m (alternating arms) A2: Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work 4x rest as needed ... Continue Reading
Day 53/360: Wolf Brigade Subversive Fitness
Day 53 of 360 10 rounds of: :20 sec. extended-arm mace hold 10 Mace 360/ Kettlebell halo 5 calories Airdyne Weight for hold and 360 are the same today- self-scaled, challenging, and ... Continue Reading
Day 52/360: Wolf Brigade Subversive Fitness
Positional and mechanical improvement: Rotational/ lateral movement drills, lifts, and swings Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, ... Continue Reading
Day 51/360: Wolf Brigade Subversive Fitness
Power clean: 2 x 3 (up to) @ 90% of 2RM 2 x 5 @ 75% 1 x 9 @ (up to) 75% Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for ... Continue Reading
Day 2/3, Week 1: The Handstand Builder For Women
Day 2 of 3: Week 1 A: Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per ... Continue Reading
Day 50/360: Wolf Brigade Subversive Fitness
Day 50 of 360 Goblet squat: 9, 7, 5, 3- 3- 3+ Rest as needed between sets. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). Begin at a ... Continue Reading
Day 49/360: Wolf Brigade Subversive Fitness
Day 49 of 360 Pendlay row: 3 x 5 @ 75-80% of 2RM Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme ... Continue Reading
