FIGHT GONE BAD WORKOUT 2016 VERSION

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heavy-kettlebell-swing In today’s post I am going to share with you a new version of Fight Gone Bad as well as some other variations and the originally. Fight Gone Really Bad Workout inspired by the Crossfit version designed by Greg Glassman for UFC fighter BJ Penn. FunkMMA version uses the same protocol as Crossfit Fight Gone Bad, but with different exercises. You will get fatigued and your techniques will breakdown. YOU will most likely hit the wall, but this workout is designed to help you improve your overall cardio, conditioning, endurance, power and mental toughness. The goal is for you to be able to get through this workout as your conditioning improves. You can use this circuit into your overall training 1-2 times per month as a test to gauge your fitness. Fight Gone Bad 2016 – FunkMMA Version 5-Minute Rounds Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds Exercise List – There are variations for some of the exercises listed below 1. Kettlebell Swings 1:27 2. Med Ball Push Ups/Push Ups/Explosive Push Ups 2:09 3. Med Ball Jump Squats/Jump Squats/BW Squats 2:39 4. Dumbbell Clean and Press, DB Shoulder Press 3:29 5. Burpees/ Chest to Ground Burpees 3:51   Fight Gone Really Bad Workout – FunkMMA Version 5-Minute Rounds Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds Count Your Reps! 1. Sprawls 2. Loaded Med Ball Jump Squats (30lbs) 3. Barbell Press Out Shuffles (25lbs) 4. Med Ball Explosive Push Ups 5. Dumbbell Abs Bicycles (10lbs) FunkMMA Fight Gone Really Bad – Kettlebell Version FunkMMA Fight Gone Really Bad – Kettlebell Version 5-Minute Rounds Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds Count Your Reps! “Fight Gone Really Bad” Kettlebell Edition 1. Side-to-Side Kettlebell Swivel Swings (30 Lbs) 2. Double KB Military Press (30lbs) 3. KB Goblet Squats (30lbs) 4. Double KB Push Ups 5. Box Jumps ORIGINAL Fight Gone Bad CrossFit WOD and Explanation Creator Greg Glassman lectures on the development of Fight Gone Bad Fight Gone Bad Crossfit WOD 1. Row Machine 2. Wall Ball 3. Sumo Deadlift High Pull 4. Push Press 5. Box Jump  

Killer Chaos Training Workout Session

martin_rooney_mma_interview_kChaos Training is a method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program. The goals of these workouts are to help you improve and build strength endurance, explosive power, lactate threshold, cardio, fat loss, speed, work capacity, movement, agility, mental toughness and athletic performance. Everything you NEED as a combat fighter or someone that wants to be more physically fit. This workout below is a full Chaos Training Session using 3 protocols that we have come up with: 1. Strength Endurance – using big compound movements to help develop endurance and strength speed 2. METCON – using complex exercises and movements performed in sequence that can also occur along multiple planes 3. Lactic Acid Training – using one movement that help improve lactate threshold Chaos Training MEGA Workout 5 Set AMRAP Circuits Perform each set for 5 minutes straight completing as many reps as possible with minimal rest during the set. Keep track of your reps so you can strive to beat them in following workouts. Rest for 2-3 minutes in between each set Total Workout Time should take no longer than 40 minutes Warm up prior and Stretch after this workout session. Set #1 – Strength Endurance using Big Compound Movements Deadlifts and Squats Mike – Dead Lift @185/84 reps Funk – Front Squats @95lbs Set #2 – METCON – Complex Circuit using complex exercises (more than one movement) Mike – Med Ball Clean Squat and Throw @30lbs/50reps Funk – Wall Balls @30lbs Set #3 – METCON – Complex Circuit using complex exercises (more than one movement) Lateral Side to Side Box/Bench Plyo Steps Mike @25lbsKB/84 reps Funk @50lbs Sandbag/20lbs Med Ball Set #4 – METCON – Complex Circuit using complex exercises (More than one movement) Mike – Renegade Thrusters @95lbs/66 reps Set #5 – Lactic Acid Threshold using a single movement focused on fast paces volume and work capacity Mike – Tire Slams @85lbs Mallet/145reps Funk – Ball Slams @30lbs Mike’s total reps =429

HIIT and Strength Workout – Density Training

Density circuit using the AMSAP model doing As Many Sets As Possible for 15, 20 or 30 minutes. Keep the weight moderate to heavy but do not compromise your form and technique. This workout is a HIIT and strength endurance which is great for building lean muscle, getting strong and burning fat. This is challenging but a great way to change up your regular routine with a workout that gets results HIIT and Strength Workout Perform AMSAP in 15 min of the following: Barbell Deadlifts – 10 reps Plyo Push Ups – 10 reps Goblet Squats – 10 reps Swiss Ball Jacknife – 7 reps  

Training with “Controlled Chaos” (100x BETTER than Crossfit)

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“CHAOS EXPOSURE” Training (2 Videos) As you may know I’m always looking for what’s new, and what’s giving people the best in REAL-WORLD results. The other day my buddy Travis Stoetzel, who’s an awesome strength coach and high level Crossfit competitor just released his newest (and BEST) program for people who are looking to get themselves literally into the best shape of their life or in his words, to “transform yourself into a complete badass”. His new system is called the Unbreakable BADASS Blueprint 2.0 Seriously, that’s the name of the program and trust me, just by looking at what Travis has laid out within this newly evolved system has got me super excited in giving this program a full go, especially with my fighters.   He calls the special programming within his new training system, “The Controlled Chaos” method and from the video of my session yesterday, it’s exactly that. Travis defines his “Controlled Chaos” method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program. Learn more about this training and the new Unbreakable Badass Blueprint 2.0 – http://funkmma.com/site/ChaosTraining “CHAOS EXPOSURE” Training Video #1 In this video I go thought 2 different CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more) “Grinders” Complete For Time: Deadlift x 3 @ 185 Burpee x 30 Deadlift x 6 @ 185 Burpee x 25 Deadlift x 9 @ 185 Burpee x 20 Deadlift x 12 @ 185 Burpee x 15 Deadlift x 15 @ 185 Burpee x 10 -Longer higher rep / volume based conditioning session-Focus is to test your overall capacity and mental strength-Break when need be — just need to focus on chipping away at the session piece by piece-Builds physical and mental strength, plus overall strength and endurance capacity “Strength / Power Metcon” 4 Rounds For Time Of: a) Deadlifts @ 315 x 12 b) Burpee x 24 -Short, strength based metabolic conditioning based session-Focus is on speed, power, and efficiency against the clock — it’s you against time-Little to no breaks if possible-Build lactate acid threshold, power and strength endurance “CHAOS EXPOSURE” Training Video #2 In this video I go thought 2 more CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more) This is a perfect blend of strength and conditioning to end off your regular strength workouts or combat skill-training session. Kardio King – Get yourself ready for these as their designed to be lung burners that will help build up your overall ability to handle longer, slow-based conditioning sessions blended in with strength and power based movements. Interval / Pace Training – These include AMRAP sets, power repeat’s, and time based intervals all designed to help you improve your lasting ability to be powerful and strong even while tired again and again and again. Do you want more Chaos Exposure sessions and strength workouts? Click HERE “Kardio King” 3 Rounds For Time Of: a) Burpee x 10 b) Deadlift x 2 @ 405 c) 800m Run -Longer based cardio conditioning based session
-Focus is on adding in a endurance / cardiovascular focus while also blending in a bit of strength for fun
-Little to no breaks if possible – use the run or burpees as “breaks”
-Builds cardiovascular system and strength depending on how you set it up “Interval / Pace“ 10 Rounds NOT For Time Of: a) Deadlift x 5 @ 315 b) Burpee x 10 ***Rest 1 Min between rounds -Short bouts of HIGH intensity work
-Focus is on going at a 95-100% effort for each round without letting effort drop off in later rounds
-Blends light to heavy strength work with moderate rep light weight / bodyweight work
-Strategic breaks are used to help keep intensity HIGH during work periods
-Improves lactate acid threshold and recovery, plus strength and power endurance Do you want more Chaos Exposure sessions and strength workouts? Click HERE