- It all started on Subversive Fitness Day 1/360, the point of origin for Wolf Brigade unique brand of intense fitness for all comers.
- You can find movement videos here, and here, they will be continuously updated as we go along.
- And make sure you read the Standards and Practices document first
Day 225 of 360
20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)
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, adjust weight immediately and continue safely.
When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.
Then, choose either 50 reps or
1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M) 50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.
Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.
And then, immediately and viciously:
50 calories Airdyne
Strategize- arms and legs, arms-only when pace slows, sprint 5 calories @ 100%, next 5 @ 75%… get it done as fast as possible, leaving nothing in the tank and no method of attack unaddressed.
And finally, “Time under tension”:
100 Abmat sit-up
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.