Workout #1 - Aerobic Development

Bouldering, Climbing or Similar - We want to continue expanding your workouts and introducing more activities into your training schedule.  Little doses of new activities can help challenge your body in new ways, but also give your brain and body a break from long training sessions.  

Climbing is a great way to develop grip strength, coordination and its just plain fun!

Find a local climbing gym and go play a few times this month.

Workout #2 - Improve Work Capacity

Towel Taz - This is one of the most simple, yet difficult conditioning drills that we've ever learned.  Perfect for 'stand up' fighters, this drill was introduced to us by John Brookfield.  Pick up a large towel or moving blanket and shake it as hard and fast as you possibly can.  30sec will wipe out the best athletes.  Enjoy!

  • Week 1: 30 ON, 120 OFF for 15 minutes
  • Week 2: 30 ON, 90 OFF for 20 minutes
  • Week 3: 30 ON, 60 OFF for 20 minutes
  • Week 4: 30 ON, 30 OFF for 20 minutes
  • Try to maintain speed with your hands and feet for the entire 30sec.  Fast hands, fast feet!

Workout #3 - Strength Endurance - Complexes - Circuits

Sprints + Resistance Training #1

  • 1a. Sprint for 30sec
  • 1b. Chin Ups 30sec.
  • 1c. Sandbag Zercher Squats 30 sec
  • 1d. Rest for 2-3 minutes and repeat for 5 rounds

Cardio + Resistance Training #2

  • 1a. Battling Ropes Alternating Waves for 30sec
  • 1b. Alternating Step Ups 30sec.
  • 1c. Farmer Carries 30 sec
  • 1d. Rest for 2-3 minutes and repeat for 5 rounds