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physical. 08/14/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-081415
Subject Matter Expert program. 7 Mace 360/ Kettlebell halo. 30 sec. rest. Scale each round to ability- no lazy rounds. Negative. No kip, no butterfly. Mace 360/ Kettlebell halo:. Weight is scaled to full ability for 7 challenging, uninterrupted reps on each side. Mace 360 is the preferred choice- if it is not yet in your toolbox, let’s get busy. Scaled to ability =. Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out. One Year,...
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physical. 08/13/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-081315
Subject Matter Expert program. 1 x max rep. 60% of bench press 2RM. Rest as needed between all sets. If sets require interruption. Provided lifts are performed at current, accurate percentages). Pause as briefly as needed and complete without decreasing weight. Position and range of motion always govern weight. Then, 5 minutes of:. 55lb W, 70lb. M. Accumulate as many quality reps as possible, and utilize short, specific rest. 3 breaths or less). And then, 10 reps:. 8220; Hollow position. The Paleoness of...
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Trainers at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/trainers
Subject Matter Expert program. Video courtesy of Mac’s MMA. Greg Walsh is the owner and head trainer at Wolf Brigade Gym. The gym holds group fitness classes containing all levels of strong-minded individuals 6 days a week, and Greg also offers private training in fitness, Muay Thai kickboxing, grappling, and self-defense. In addition, Wolf Brigade provides specialized group training for LEO, military, and fire personnel. He has immersed himself for over a decade in the disciplines he now teaches, and ha...
wolfbrigade.net
physical. 08/07/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-080715
Subject Matter Expert program. In order and uninterrupted, complete:. Minimum 65lb. W, 85lb. M). 50 Mace front pendulum. As heavy as possible. 50 Medicine ball throw. Partner or wall- 12lb. W, 16lb. M). Transition seamlessly from one movement to the next, and keep a focus on position and power in all reps. When rest is needed, keep it short and specific; Don’t indulge the reasons behind needing it… focus on what’s left, not what’s gone. Posted: August 7th, 2015. At 6:49pm by Wolf Brigade. Welcome to the ...
wolfbrigade.net
physical. 08/11/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-081115
Subject Matter Expert program. Up to) 75% of 2RM. Rest as needed between all sets. If sets require interruption. Provided lifts are performed at current, accurate percentages). Pause as briefly as needed and complete without decreasing weight. Position and range of motion always govern weight. Controlled, organized lock-out constitutes a completed rep. 50/50 Kettlebell strict press. Up to) 30% of barbell push press 2RM (each hand). It always refers to. Sets x Reps . Climb to a new 1RM box jump. One Year,...
wolfbrigade.net
physical. 08/12/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-081215
Subject Matter Expert program. 50% (Each rep with a full 5/1000 in top position). Rest as needed between all sets. If sets require interruption. Provided lifts are performed at current, accurate percentages). Pause as briefly as needed and complete without decreasing weight. When scheme is listed as. It always refers to. Sets x Reps . Reminder:. Position and execution always govern weight. 50% of front squat 2RM (same weight as final squat set above). And then, 1 Tabata interval. And finally, skill work:.
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mental. at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2013/05/mental-86
Subject Matter Expert program. 8220;The Pursuit of Preparedness”. The goal of our very savvy coaches. 2 of the 8 participants in the 2nd ever CrossFit Certification class in Santa Cruz). Was to hook us on the brief conditioning pieces and then deepen the water… and once they did, our performance improved immediately and dramatically. We began to create adaptations of the training methods that suited our needs, environment, and larger goals- all the while assuring that we kept the. And later, 360 situps.
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physical. 08/08/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-080815
Subject Matter Expert program. 1 x max rep. 1 x max rep. Rest as needed between sets. Position and range of motion always govern weight, and today determine the end to a max rep set. Then, 10 reps or 5 minutes, whichever comes first:. 8220;Squat complex”. Minimum 35lb. W, 55lb. M. Posture/ position dictates weight- If designated weight breaks position or compromises range of motion, adjust immediately and continue safely. And then, find:. Climb to your heaviest dumbbell power snatch. Minimum 20 leg swing.
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physical. 08/04/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/08/physical-080415
Subject Matter Expert program. 75% of 1RM (1L, 1R x 5). 50% (1L, 1R x 5). 30-40% (2L, 2R x 5). 15lb W, 25lb. M (Performed as bottoms-up Turkish Get-up. Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight decreases for all remaining reps. Then, 5 aggressive minutes:. If we miss during the 5 minutes due to form or fatigue, immediately perform burpee and then resume work (. Under 6 months attendance:. 3 burpee per miss. 5 burpee per miss).
wolfbrigade.net
physical. 05/08/15 at Wolf Brigade Gym – Rochester, NY
http://wolfbrigade.net/2015/05/physical-050815
Subject Matter Expert program. 1 minute double kettlebell rack hold. Minimum W- 35lb. x 2, M- 55lb. x 2). 30 sec. rest. 1 minute anchored squat. 25lb W, 35lb. M. 30 sec. rest. Hammer position, and stay engaged in the process- no lazy rounds. If designated weights do not pose a suitable challenge, adjust accordingly. If weight does need to travel to the ground, it stays there for no more than 5 seconds. Then, minimum 15 minutes skill work:. Front and back shove. 1-Hand tire smash with switch. Written by: ...
