Nugent Coaching Systems

Cycle through the following: 20 seconds effort followed by 10 seconds of transitional rest.

7 rounds:

• Leg Lifts
• Hang Power Cleans (95#/65#)
• Overhead Squats (35# bumper plate)
• Kettlebell Swing – 20kg
• Thrusters – 15lb dumbbells
• Snatch deadlift with thick-grip bar (85# / 60#)

Check out this surprisingly effective core exercise. Watch closely, give it a shot:

Another version:

Just imagine this scene, without the daylight, add 4 brave souls from Silverlign.com (total bad asses BTW) and you have the Merry Core-Mass WOD.  The Wednesday 6:30am session was not much better, just a LOT colder: 24 ° F

4 rounds for max number of reps (count your reps, distance, weight used where applicable)

• Tire drag with 20 lb weight ( go for max distance)
• Overhead Squat (using a PVC pipe or olympic plate)
• Knees to elbows (pull-up bar or stretch-band on floor)
• Side bend with heavy kettlebell
• Leg lifts

A core-centric workout that can be done anywhere:

4 rounds, 1 min for each exercise

• Tire Tow with 20lb weight (record distance)
• Overhead Squats (record reps and weight)
• Knees to Elbows (record reps)
• Kettlebell side bend lift (record reps and weight)
• Leg lifts (record reps)

Equipment: towing sled or tire, TRX or rope-harness,  kettlebell or comparable weight, pull-up bar or stretch band to simulate knees to elbows, mat.

Full Mission Profile – December 2, 2009 from Randy Franklin on Vimeo.

Fun times!

Nice work everyone!

You can find more of these gems at http://www.brassringfitness.com.