WOD 12/16/16 – The three-minute grinder.
Good morning let’s make this one a good one since it’s Friday.
The three-minute grinder.
For three minutes perform the following as fast as you can. That’s one round.
Take a one minute break then start your next round.
10 reps of each exercise then move swiftly into the next Exercise.
Continue moving through the exercises until the three-minute timer stops.
Dive bomber push-ups
Beginners Perform 4 rounds.
Intermediate 6 rounds.
Pros 10 rounds
Get out of your comfort zone!
Have a great weekend!!!!
Ground survival have to haves are the minimum skills needed to improve your odds of surviving a violent attacker that gets you to the ground.
Any time we are on the ground in a combative/self defense situation the risk of injury increases, unless you have a plan and the techniques to execute that plan. For now our plan is to get to our feet and escape. I feel that the must haves in your ground combative/self defense arsenal are getting off the ground and to your feet from the following positions. I also list the best go to moves for control and escape.
Grounded with no cohesion-stand in base/tactical rise
Bottom Mount – waist hug escape
Bottom scissors/guard- control to guard get up
Bottom side control – shrimp escapes 1-3
Bottom headlock- face rake leg hook escape
Top Mount- control and safe escape
top guard- clamp or cage position to escape
side control top- control and safe escape
Each one has unique positional advantages and disadvantages, however we can use similarity in our techniques for the escape to get the most out of our training time and minimize the mistakes under stress.
I will cover the individual positions and escapes for those positions in future segments.
Wednesday WOD 6-29-16 Toes to Bar
Happy Hump Day!!!!
Pull up Toe to bar combo– Perform a pull up and then do a toes to bar. That’s one rep.
1-20 count up
100 meter (50 out 50 back) farmers carry between each set- Carry something heavy that you can carry 50-100 yards without putting it down. You can carry a Kettle Bell, a sand bag, a weight plate, a backpack. Switch hands at the halfway point.
15 minutes/25 minutes/Finish the workout
Have an Awesome Day!!!!
Long Slow Distance (LSD)
We are building a foundation for longer runs in the future.
Today we are up to 5 miles or 50 minutes at a comfortable pace.
Never increase your long run more than 10% each week.
Also I suggest every 3erd or 4th week you drop your long run to a 3 miler to stay safe!
3 miles Week 1
4 miles week 2
5 miles week 3
3 miles week 4
5 or 6 week 5
The most common cause of injury or burnout is
To Much To Soon!
Train Smart and reach your goals!
Good Morning! Happy Monday!
Find a weight you can do for the first set then stick with it throughout the entire workout!
Kettle bell swings
10-1 cut time of 15 min/20-1 cut time of 25 min/20-1 finish WOD
Maintain top position while minimizing damage to yourself. Imagine you have to hold the person down until help arrives. Or imagine you have to hold the person down until they exhaust themselves and you can escape safely.
5 minute round each of you being on top maintaining control.
Top side control
Top head and arm control