Guillotine Mastery Seminar w/ Rener Gracie

Fast and easy Side Control Escape – Firas Zahabi

Kurt Osiander Move of the Week – Knee-Shield Pass

Funk Robers Kettlebell “Kamikaze” Workout

Perform each exercise for 50 seconds followed by 10 seconds rest.
Rest for 2 minutes and repeat for 3-5 rounds.

1. KB Suitcase to Regular Swings – Right
2. KB Suitcase to Regular Swings – Left
3. Wide Stance KB Rows – Right
4. Wide Stance KB Rows – Left
5. One Arm KB Deadlift Burpees –Right
6. One Arm KB Deadlift Burpees –Left
7. Rotational KB Cleans – Right
8. Rotational KB Cleans – Left

The definitive guide for trucking and ninja rolling

Funk Roberts – MMA Bodyweight Workout with UFC Nick Hein

Perform as many reps as possible of each exercise for 45 seconds of work followed by 15 seconds rest one after the other. Complete all 8 exercises and rest for 90 seconds and repeat for 3-5 full rounds.

1. Side-to-Side Jumping Burpees
2. Abs V-Ups
3. Explosive Lunges
4. MMA Plyo Push Ups
5. Kickouts/Sit Through
6. Terminators
7. Alternating Side Planks
8. Combo Sprawls

 

Spider Guard Sweep from 2014 Abu Dhabi World Pro Finals