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#)

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

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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 [...]

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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 [...]

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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.

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