The Wolf System

12/22/2023

Hybrid training, running in the rain then hitting body weights, weights, some Treadmill vert

Running

● 7 mile run, then 2 miles with the dogs
● Focus was easy pace

Lifting

Circuits: x 4 (MetCon style by adding incline treadmill)
● Pull ups x 20
● Push ups x 50
● Incline DB x 15-20
● Devil Press x 10
● Incline Treadmill (2 rounds only)

Recovery
Sauna - 15 min & Cold Shower

BE A WOLF! BE RELENTLESS! BE KIND!

Follow me here:
Facebook: https://www.facebook.com/shineonandy
Instagram: https://www.instagram.com/andykamps/
Website: https://www.thewolfsystem.com/



https://www.youtube.com/watch?v=YMaBVrk0i3I

12/14/2023

Ultra Hybrid Training - Run, Bike, WeightsBigger maintenance workout today with biking, running, weights. Hybrid training post 100 mile ultra run, feeling ...

12/05/2023

Ultra Hybrid Training - Run, Bike, Weights

Bigger maintenance workout today with biking, running, weights. Hybrid training post 100 mile ultra run, feeling good and hitting full body stuff.

Biking/Running

● 3.5 mile bike out to “the hill”
● 7 mile run, f1700 ft of vert, 90 sec up, chill on way down hill
● 3.5 mile bike home from “the hill”
● Focus was on consistent vert sessions of 90 sec sessions with downhill rest but at decent pace

Lifting

Circuits: x 5
● Ram roller burpees x 10
● Curls w barbell x 20
● Overhead w barbell x 20, into thrusters x 10
● Push ups x 50
● Pull Ups x 22
● Hanging Leg Raise
● Focus was more on getting some vert, with overall maintenance body workout

Cash out: Tire Pull! 2 mins

Recovery
Sauna - 15 min & Cold Shower

BE A WOLF! BE RELENTLESS! BE KIND!

Follow me here:
Facebook: https://www.facebook.com/shineonandy
Instagram: https://www.instagram.com/andykamps/
Website: https://www.thewolfsystem.com/



https://www.youtube.com/watch?v=jvrIYGhKZZw

Ultra Hybrid Training - Run, Bike, WeightsBigger maintenance workout today with biking, running, weights. Hybrid training post 100 mile ultra run, feeling ...

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