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 […]

5 rds for time – 20 box jumps (8 risers per side) 20 burpees. neil – 14:28 marty – 16:30 great workout for core, jumps worked legs and stomach and burpees, well, they work everything.  at the end of the day all body hurts!

the key when pulling the knee through to pass half guard is securing a under hook opposite of the side you’ll pass. if passing to your opponents right side, secure a grip with your right hand, elbow close to body and knee, slide right knee through and angle to side you plan to pass. with […]