Here is today workout we did with our wrestlers

300 yard warm up jog

4 station battling ropes / bodyweight circuit 30 seconds each x 3 rounds = 6 minutes

• Alt Wave with ropes
• prisoner squats
• over/under with ropes
• tripod pushups (push-ups with butt high in the air)

Sled drags hand over hand pulls x 3

Sled drags facing away hand over hand x 3

100yd farmers walk with 35lb plates in each hand

Great workout by the guys and big props to Coach Lowe for coming out and joining up in the workout.

Here is todays quick workout we did at our local high school

200 yard warm-up jog after light stretching

Power rings - Skinning the cat, pushups, bodyweight rows

Football field spint workout with 94lb kettlebell swings between reps

• Sprint to the 10 walk back and perform 1 kettlebell swing
• sprint to the 20 walk back, perform 2 kettlebell swing
• continue till 80 yards and 8 swings are reached

Playground workout

• hand over hand monkeybar crossing
• walk on hands across parallel bars
• 5 pull ups
• duck and weave under parallel bars
• swings on the outside of monkeybars

Good overall workout for anaerobic conditioning. Great weather here is TX so needed to just get outside and hit the field

1. 10-minute dynamic warmup
2. flexband complex 6 reps x 3 sets
3. 4 station conditioning circuit  Each drill for 2 minutes
1. heavybag cleans
2. x-vest medball slams to pushup
3. Burpees using with a power sports trainer
4. kettlebell swings
4. Partner Drags using average flexband and 1 1/2" short rope
5. 5 station grappling specific circuit - 1 minute each
1. Spin Drill
2. high knees in clinch
3. boxing
4. kimora attack drill
5. scramble off bottom drill.

I will post the video from the GSC later tonight...

Great workout with tons of "core" exercises

Here is our workout program for 1/31/07.

1. 10-minute dynamic warmup
2. flexband complex 6 reps x 2 sets
3. 5 station conditioning circuit
1. sandbag cleans
2. x-vest medball slams to pushup
3. flexband squat complex
4. Burpees using with a power sports trainer
5. 1-1/2" rope pulls
4. Dumbbell complex 6 reps x 1 set
5. Grappler's Partner Training Complex - See video here http://www.grapplersgym.com/members/398.cfm
6. Medball slams 20 seconds with 20 seconds rest.

After each workout group there was a 2-4 minute rest.

Great work with great results