physical. 03/09/15


    Push press/ Push jerk:

    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 5, 3, 3, 1, 1, 1, 1).


    Front squat:

    15 reps @ push press 1RM from above

    Position considered, attempt to complete 15 reps in as few sets as possible.

    Up to 5 minutes rest, then:

    20 Turkish Get-up @ 50-60% of 1RM (2L, 2R x 5)

    Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

    And then, at skill work weight, 1 round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, select a weight that allows for uninterrupted sets of each movement, and rest as needed between.

    We’ve been asked some interesting questions since we put this site up in 2009, and felt it was time to share! We’ve compiled some of the odd ones, the informative ones, and simply the ones we had fun answering into our new Frequently Asked Questions section.

    If you’re curious about Wolf Brigade (or simply wondering what people send to our contact email in the middle of the night), please give it a read-through! It will give some insight into both how we do things, and how we don’t… Enjoy!