WOD 12/16/16 3 minute grinder

WOD 12/16/16 – The three-minute grinder.

Happy Friday

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.


Jumping jacks

Rip squats

Squat thrust

Jumping jacks


Dive bomber push-ups


Beginners Perform 4 rounds.

Intermediate 6 rounds.

Pros 10 rounds


Get out of your comfort zone!


Have a great weekend!!!!


Coach Marx

Ground Survival Have to Haves

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.

Coach Marx



Wednesday’s WOD 6-29-16 Toes to Bar

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!!!!


Coach Marx




WOD Tuesday June 28 LSD

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!

For example:

LSD  Week

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!


Coach Marx



WOD/ Combatives Monday June 27

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

Box jumps

Wood choppers

Pull ups



10-1 cut time of 15 min/20-1 cut time of 25 min/20-1 finish WOD


Combatives training:

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 Mount

Top guard

Top side control

Top head and arm control

Work Hard!

Coach Marx