Back squat: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, ... Continue Reading
Day 24/360: Wolf Brigade Subversive Fitness
50/50 Kettlebell strict press: 3 x 3L, 3R @ as heavy as possible in each 3 x 1L , 1R @ (up to) heaviest set above Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps (12 left, 12 ... Continue Reading
Day 23/360: Wolf Brigade Subversive Fitness
60 Mace 360 Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, and adjust weight ... Continue Reading
Day 22/360: Wolf Brigade Subversive Fitness
Deadlift: 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as ... Continue Reading
Day 21/360: Wolf Brigade Subversive Fitness
Bench press: 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75-80% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly ... Continue Reading
Day 20/360: 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 19/360: Wolf Brigade Subversive Fitness
Front squat/ Double kettlebell front squat: 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Day 18/360: Wolf Brigade Subversive Fitness
18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3) 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 position breaks, ... Continue Reading
Day 17/360: Wolf Brigade Subversive Fitness
Kettlebell halo + extension: 4 x 5 @ as heavy as possible in each Rest as needed between sets. Safe, organized extension of arms and strong lock-out (with wrists straight) govern weight in each ... Continue Reading
Day 16/360: Wolf Brigade Subversive Fitness
Accumulate 5 minutes Farmer hold @ BW Breaking as few times as possible, hold one kettlebell/ dumbbell in each hand and lock in to an aggressive, organized standing position. When breaks do occur, ... Continue Reading
Day 15/360: Wolf Brigade Subversive Fitness
Pendlay row: 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75-80% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly ... Continue Reading
Day 14/360: Wolf Brigade Subversive Fitness
Positional and mechanical improvement: Barbell lifts: Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk Positional and mechanical ... Continue Reading
Day 13/360: Wolf Brigade Subversive Fitness
Back squat*: 5 x 3 @ (up to) 90% of 2RM 1 x 10 @ 60% 2 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Day 12/360: Wolf Brigade Subversive Fitness
Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace ... Continue Reading
Day 11/360: Wolf Brigade Subversive Fitness
Bench press: 3 x 5 @ (up to) 75% of 2RM 2 x 10 @ 50% Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When ... Continue Reading
Day 10/360: Wolf Brigade Subversive Fitness
Kettlebell Good Morning: 2 x 12 @ minimum 1/2 BW Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline ... Continue Reading
Day 9/360: Wolf Brigade Subversive Fitness
High-hang power clean: 1 x 9 @ 40-50% of power clean 2RM Hang power clean: 1 x 7@ (up to) 70% of power clean 2RM Power clean: 3 x 5 @ (up to) 85% of 2RM Rest as needed between sets. Today focuses on ... Continue Reading
Day 8/360: Wolf Brigade Subversive Fitness
Positional and mechanical improvement: Phase 1- bodyweight movement: Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position Advanced: Pull-up + variation, push-up + ... Continue Reading
Day 7/360: Wolf Brigade Subversive Fitness
Push press: 5 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it ... Continue Reading
Day 6/360: Wolf Brigade Subversive Fitness
6 rounds of: 6 Mace shovel (Left) 12 1-arm kettlebell swing (Left) 6 Mace shovel (Right) 12 1-arm kettlebell swing (Right) 24 Mace front pendulum Weights for each movement today are self-scaled ... Continue Reading
Day 5/360: Wolf Brigade Subversive Fitness
Pendlay row: 10 x 3 @ (up to) 2RM Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it ... Continue Reading
Day 4/360: Wolf Brigade Subversive Fitness
5 rounds of: 20 yd. Farmer carry @ as heavy as possible in each 10 Goblet squat @ 1/2 of above Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus ... Continue Reading
Day 3/360: Wolf Brigade Subversive Fitness
Positional and mechanical improvement: Single and double kettlebell lifts Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat, push press Advanced: Clean/ swing clean + ... Continue Reading
Day 2/360: Wolf Brigade Subversive Fitness
Deadlift: 3 x 3 @ 90% of 2RM 3 x 5 @ 75% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and ... Continue Reading