7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells 7 Reps, Overhead, anyway, Press, Push press or Push Jerk 7 Reps, Hang Squat Cleans 7 Reps, Lunge steps, bells in rack position 7 Reps, Swings 7 Reps, Burpee Dead lifts great cardio workout…i mean great freakin’ cardio workout!!!  completed […]

rest on cf today – continued working half guard sweep no gi. similar to gi half guard sweep, hold opponents hand to chest other hand on their hip – trick is to make your opponent lean into you from a bridge then sweep going opposite direction. if opponent places hand on mat to stop the […]

50-40-30-20-10 rounds burpees, situps warm-up with suicides times 3.  freakin great workout – legs were jelly after 3rd set.  my time was 21:09, marty’s 23:30, mike’s 25 and scott’s 34:30.

run as fast as you can 5K – time was 20:30 – felt ok, first mile was the hardest. in bjj focused on half guard sweep.  as you’re in half guard and lying on right side you grab your opponents right hand to stop any under hooks.  next you’ll place your right hand on opponents […]

with a running clock do as many squats within 60 secs take that number away from 60 and then do that many pull ups.  go back to squats for 60 secs take away and then do that many reps as push ups.   repeat for at least 12 mins.  awesome workout!  legs were on fire […]