SALUTE WOLFPACK!

The Mindset- I’ve decided to share another personal training plan. One thing that has not changed is the no-fluff, tough realis-
tic approach to training which makes being uncomfortable the new normal. We must bully ourselves so others can’t and
forge our armor through adversity. This training plan has great meaning to me...dedicating countless hours to it’s research,
design and physical results. I offer this training regiment as a part of me. I offer it to all-seekers-ready-for-challenge; serving as
my solemn commitment to it’s effect and inteGRITy. I share so honestly and openly these great passions with the hope that
others may find the power, that I have found as a result. If it has a powerful meaning to me, it may have a powerful meaning
to another. Thus, became an essential principle in my life philosophy - teaching the power of sharing those things you value.

“If you have something valuable, share it with others, do not just collect it, and hide it, because eventually, it all floats away
into the ether. Share yourself and grow others.”

This training program goes beyond the repetitions. It introduces you to you. How will you react when you start to face adver-
sity? Will you try and lie to yourself and hide. If you decided to quit or cheat the work...others won’t know. But YOU will always
remember. Maybe you think that you will just do half the workout today that you tasked yourself with. “Perhaps, just for today,
it’s better than doing nothing at all, right?!” Wrong. So Fucking Wrong! When you break your word with you, how can others
trust anything that you say or do. Do or Do Not.
These routines are designed to hold you accountable to your word, your discipline and thus, your credibility. You will do it be-
cause you said you would. You will honor your word and goals to yourself and those who you respect. They will see and feel
your power, and you will truly understand how, REPS = REPUTATION.

The training goal is to become FATIGUE RESISTANT. This cannot happen if you are out of frequency and cutting the corners of
your foundation. Like a monolith or any great building of my beloved home city, the integrity of the foundation sets the
height and strength of the whole structure. Be True to You. Pay yourself with pain. Build equity in you. This also cannot happen
if you are injuring yourself because you skip warm ups and eat like shit again. You must be unwavering. Be hard! Fight your
quit away! And just keep moving. This training schedule will test you, offering another formula for growing power within.
Check the calendar and workout notes, matching rep counts where needed etc...

Lastly, I have been getting a lot of inquiries on how to best support the channel. As most know, I am a one-man show. I’m here,
real and in service. Reach out to me. I love the questions and comments. They drive me to push further. If you would like to
support or donate to the cause, below are several options.

Standing by to read about your progress. Wolf Out.

PayPal: @[email protected]
Venmo: @Iron-Wolf718
CashApp: $IrnWlf

1 DECEMBER

ADVANCED: 250 4 PUMPS, EVERY 10 REPS 10 PULLUPS

INTERMEDIATE: 200 4 PUMPS, EVERY 10 REPS 7 PULLUPS
BEGINNER: 100 4 PUMPS, EVERY 10 REPS 5 PULLUPS
30 MIN: RUN, JUMP ROPE OR BIKE

2 DECEMBER

ADVANCED: 10 ROUNDS: 25 KB SWINGS, 25 4 CT FLUTTER KICKS, 25 6 COUNT BURPEES, 25 SQUATS

INTERMEIDATE: 7 ROUNDS: 25 KB SWINGS, 25 4 CT FLUTTER KICKS, 25 6 COUNT BURPEES, 25 SQUATS
BEGINNER: 5 ROUNDS: 25 KB SWINGS, 25 4 CT FLUTTER KICKS, 25 6 COUNT BURPEES, 25 SQUATS

3 DECEMBER

ADVANCED: 3 ROUNDS 1-10 PULLUPS, 2 PUMP BURPEES, DIPS

INTERMEDIATE: 2 ROUNDS 1-10 PULLUPS, 2 PUMP BURPEES, DIPS
BEGINNER: 1 ROUND 1-10 PULLUPS, 2 PUMP BURPEES, DIPS
30 MIN: RUN, JUMP ROPE OR BIKE

4 DECEMBER

ADVANCED: 3 ROUNDS: 25 1 PUMPS, 25 2 PUMPS, 25 3 PUMPS, 25 NAVY SEALS, 25 5 PUMPS

INTERMEDIATE: 2 ROUNDS: 25 1 PUMPS, 25 2 PUMPS, 25 3 PUMPS, 25 NAVY SEALS, 25 5 PUMPS
BEGINNER: 1 ROUND: 25 1 PUMPS, 25 2 PUMPS, 25 3 PUMPS, 25 NAVY SEALS, 25 5 PUMPS

5 DECEMBER

REST, RECOVER, REFUEL, REHYDRATE

6 DECEMBER

ADVANCED: 300 3 PUMPS, EVERY 30 REPS 30 PUSHUPS

INTERMEDIATE: 200 3 PUMPS, EVERY 20 REPS 30 PUSHUPS
BEGINNER: 100 3 PUMPS, EVERY 1O REPS 20 PUSHUPS
30 MIN: RUN, JUMP ROPE OR BIKE

7 DECEMBER

ADVANCED: 20 ROUNDS: 20 8 COUNT BODY BUILDERS, 20 SQUATS

INTERMEDIATE: 15 ROUNDS: 20 8 COUNT BODY BUILDERS, 20 SQUATS
BEGINNER: 10 ROUNDS: 20 8 COUNT BODY BUILDERS, 20 SQUATS

8 DECEMBER

ADVANCED: 1-10-1 PULLUPS AND CHIN UPS *10 DIPS BETWEEN EACH SET
INTERMEDIATE: 1-8-1 PULLUPS AND CHIN UPS *8 DIPS BETWEEN EACH SET
BEGINNER: 1-5-1 PULLUPS AND CHIN UPS *5 DIPS BETWEEN EACH SET
30 MIN: RUN, JUMP ROPE OR BIKE

9 DECEMBER

ADVANCED: 100 4 PUMPS, EVERY 20 REPS 20 KB SWINGS, 20 PUSHUPS

25 6 PUMPS, 5 PUMPS, 4 PUMPS, NAVY SEALS, 3 PUMPS, 2 PUMPS, 1 PUMPS *20 SQUATS,
20 LEG RAISES BETWEEN EACH SET
INTERMEDIATE: 75 4 PUMPS, EVERY 20 REPS 20 KB SWINGS, 20 PUSHUPS
20 6 PUMPS, 5 PUMPS, 4 PUMPS, NAVY SEALS, 3 PUMPS, 2 PUMPS, 1 PUMPS *20 SQUATS,
20 LEG RAISES BETWEEN EACH SET
BEGINNER: 50 4 PUMPS, EVERY 20 REPS 20 KB SWINGS, 20 PUSHUPS
10 6 PUMPS, 5 PUMPS, 4 PUMPS, NAVY SEALS, 3 PUMPS, 2 PUMPS, 1 PUMPS *20 SQUATS,
20 LEG RAISES BETWEEN EACH SET

10 DECEMBER

ADVANCED: CVP 1 : 60 MIN

INTERMEDIATE: CVP 1 : 45 MIN
BEGINNER: CVP 1 : 30 MIN
30 MIN: RUN, JUMP ROPE OR BIKE

11 DECEMBER

ADVANCED: 5 ROUNDS: 15 PULLUPS, 30 KB SWINGS, 15 CHINUPS, 30 LUNGE-SQUAT COMBO, 15 DIPS

INTERMEDIATE: 3 ROUNDS: 15 PULLUPS, 30 KB SWINGS, 15 CHINUPS, 30 LUNGE-SQUAT COMBO, 15 DIPS
BEGINNER: 2 ROUNDS: 10 PULLUPS, 20 KB SWINGS, 10 CHINUPS, 20 LUNGE-SQUAT COMBO, 10 DIPS

12 DECEMBER

REST, RECOVER, REFUEL, REHYDRATE

13 DECEMBER

ADVANCED: 60 MIN REPEAT CYCLE – MIN 1: 10 BURPEES, MIN 2: 5 PULLUPS, 10 PUSHUPS, 15 SQUATS,
MIN 3: 12 KB SWINGS
INTERMEDIATE: 45 MIN REPEAT CYCLE – MIN 1: 10 BURPEES, MIN 2: 5 PULLUPS, 10 PUSHUPS, 15 SQUATS,
MIN 3: 12 KB SWINGS
BEGINNER: 30 MIN REPEAT CYCLE – MIN 1: 10 BURPEES, MIN 2: 5 PULLUPS, 10 PUSHUPS, 15 SQUATS,
MIN 3: 12 KB SWINGS
CLOCK IS RUNNING CONTINOUS, YOUR REST TIME IS HOW FAST YOU FINISH YOUR SET FOR THAT MIN.
30 MIN: RUN, JUMP ROPE OR BIKE

14 DECEMBER

ADVANCED: 35-30-25-20-15-10-5 OF 3 PUMP BURPEES, LUNGES EACH LEG, KB SWINGS, DIPS

INTERMEDIATE: 30-25-20-15-10-5 OF 3 PUMP BURPEES, LUNGES EACH LEG, KB SWINGS, DIPS
BEGINNER: 20-15-10-5 OF 3 PUMP BURPEES, LUNGES EACH LEG, KB SWINGS, DIPS

15 DECEMBER

ADVANCED: 200 PULLUPS, 300 1 PUMP BURPEES, 300 LEG RAIES, 500 SQUATS
INTERMEDIATE: 100 PULLUPS, 200 1 PUMP BURPEES, 200 LEG RAIES, 400 SQUATS
BEGINNER: 50 PULLUPS, 100 1 PUMP BURPEES, 200 LEG RAIES, 200 SQUATS
BREAK UP SETS ANY WAY YOU LIKE
30 MIN: RUN, JUMP ROPE OR BIKE

16 DECEMBER

ADVANCED: IRON WOLF LONG CARD V2 X2

INTERMEDIATE: IRON WOLF LONG CARD V2 X2
BEGINNER: IRON WOLF LONG CARD

17 DECEMBER

ADVANCED: 60 MIN RUN, EVERY 5 MIN STOP AND DO 30 PUSHUPS, 30 LUNGES

INTERMEDIATE: 45 MIN RUN, EVERY 5 MIN STOP AND DO 30 PUSHUPS, 30 LUNGES
BEGINNER: 30 MIN RUN, EVERY 5 MIN STOP AND DO 30 PUSHUPS, 30 LUNGES

18 DECEMBER

ADVANCED: 3 ROUNDS: 25 1 PUMPS, 2 PUMPS, 3 PUMPS, NAVY SEALS, 4 PUMPS, 5 PUMPS

INTERMEDIATE: 2 ROUNDS: 25 1 PUMPS, 2 PUMPS, 3 PUMPS, NAVY SEALS, 4 PUMPS, 5 PUMPS
BEGINNER: 25 1 PUMPS, 2 PUMPS, 3 PUMPS, NAVY SEALS, 4 PUMPS, 5 PUMPS

19 DECEMBER

REST, RECOVER, REFUEL, REHYDRATE

20 DECEMBER

ADVANCED: WAR MACHINE PT 1

INTERMEDIATE: WAR MACHINE PT 1 (GO UP TO 8 PUMPS)
BEGINNER: WAR MACHINE PT 1 (GO UP TO 6 PUMPS)

21 DECEMBER

ADVANCED: 15 ROUNDS: 10 PULLUPS, 20KB SWINGS, 30 LUNGES EACH LEG

INTERMEDIATE: 10 ROUNDS: 10 PULLUPS, 20KB SWINGS, 30 LUNGES EACH LEG
BEGINNER: 5 ROUNDS: 10 PULLUPS, 20KB SWINGS, 30 LUNGES EACH LEG
*30 MIN: RUN, JUMP ROPE OR BIKE

22 DECEMBER

ADVANCED: 12 ROUNDS: 3 MIN JUMP ROPE, 25 6 COUNT BURPEES, 25 PUSHUPS

INTERMEDIATE: 9 ROUNDS: 3 MIN JUMP ROPE, 25 6 COUNT BURPEES, 25 PUSHUPS
BEGINNER: 6 ROUNDS: 3 MIN JUMP ROPE, 25 6 COUNT BURPEES, 25 PUSHUPS
3 MILE RUN

23 DECEMBER

ADVANCED: BURPEE ROUTINE FROM HELL 2

25 NAVY SEALS, 25 1 PUMPS, 25 NAVY SEALS, 25 2 PUMPS, 25 NAVY SEALS, 25 3 PUMPS,
25 NAVY SEALS….. 25 6 PUMPS
INTERMEDIATE: BURPEE ROUTINE FROM HELL 2 (GO UP TO 4 PUMPS)
BEGINNER: BURPEE ROUTINE FROM HELL 2 (GO UP TO 3 PUMPS)

24 DECEMBER

ADVANCED: 7 ROUNDS: 30 KB SWINGS, 30 1 PUMP BURPEES, 2 MINUTE PLANK HOLD

INTERMEDIATE: 5 ROUNDS: 30 KB SWINGS, 30 1 PUMP BURPEES, 2 MINUTE PLANK HOLD
BEGINNER: 3 ROUNDS: 30 KB SWINGS, 30 1 PUMP BURPEES, 2 MINUTE PLANK HOLD

25 DECEMBER

ADVANCED: 150 PULLUPS, 250 DIPS, 500 SITUPS, 3 MILE RUN

INTERMEDIATE: 100 PULLUPS, 200 DIPS, 350 SITUPS, 3 MILE RUN
BEGINNER: 50 PULLUPS, 100 DIPS, 250 SITUPS, 3 MILE RUN

26 DECEMBER

REST, RECOVER, REFUEL, REHYDRATE

27 DECEMBER

ADVANCED: IRON WOLF LONG CARD X 2

INTERMEDIATE: IRON WOLF LONG CARD
BEGINNER: IRON WOLF SHORT CARD

28 DECEMBER

ADVANCED: 250 NAVY SEALS, EVERY 25 REPS, 20 6 COUNT BURPEES

INTERMEDIATE: 200 NAVY SEALS, EVERY 20 REPS, 20 6 COUNT BURPEES
BEGINNER: 100 NAVY SEALS, EVERY 10 REPS, 10 6 COUNT BURPEES
30 MIN: RUN, JUMP ROPE OR BIKE

29 DECEMBER

AVANCED: 1-12 PULLUPS, 1-12 CHINUPS *10 DIPS, 20 KB SWINGS BETWEEN EACH SET
INTERMEDIATE: 1-10 PULLUPS, 1-10 CHINUPS *10 DIPS, 20 KB SWINGS BETWEEN EACH SET
BEGINNER: 1-8 PULLUPS, 1-8 CHINUPS *10 DIPS, 20 KB SWINGS BETWEEN EACH SET

30 DECEMBER

ADVANCED: 60 MIN MAX DISTANCE RUN, 300 6 COUNT BURPEES

INTERMEDIATE: 45 MIN RUN, 200 6 COUNT BURPEES
BEGINNER: 30 MIN RUN, 100 6 COUNT BURPEES

31 DECEMBER

ADVANCED: 1,000 BURPEES

INTERMEDIATE: 700 BURPEES
BEGINNER: 500 BURPEES

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