Your Brass Ring Resources

Make the decision today to pursue personal excellence and grab Your Brass Ring.

Free Resources:

Full Mission Profile. Every week, our coaches design a hard-core workout based on a real world mission scenario. The Full Mission Profiles are posted late on Friday for use on Saturday or Sunday. Coach Ord will sometimes conduct live versions of these missions at gyms in various locations (so far, Oregon, California, and Nevada). Keep an eye on the “Brass Ring Training” category. All live mission information will be posted there.

Newsletter.  Every month, we send out a newsletter providing you with training tips, profiles of elite athletes, product reviews, and a Q & A with Coach Ord.  When you sign up for the newsletter, you will also get…

FREE TRAINING! That’s right.  We are now offering 12 weeks of Brass Ring Basic Training for free (a $75 value!) when you sign up for the newsletter.  Don’t let this opportunity pass you up!

More Free Training! As if that weren’t enough, we also offer a free trial week for both the Basic Training and the Brass Ring Cycle.  What have you got to lose?

Tutorials. Good technique is vital to elite fitness. Most people know how to squat, but few have perfect technique. Learn excellent technique with our growing database of picture and video tutorials.

Special Operations. We offer a customized fitness regimen to anyone entering the Navy Spec Ops pipelines. Learn more on the Spec Ops page. If you qualify, please contact us and request further information.

Advanced Resources:

Basic Training Program. Don’t let the name fool you. The Basic Training Program is designed for people of all fitness levels, from couch potato to triathlete. For those needing to get into shape, Basic Training serves as an introduction into fitness and functional movement. For more seasoned veterans, Basic Training should be seen as a “back to basics” course focused on functional movement and perhaps an introduction to a few new moves. If you’ve never studied CrossFit or used a kettlebell before, Basic Training is for you. Learn more…

Brass Ring Cycle Program. This is where the Warrior Athlete is born. You will train in all aspects of human movement. With this one program, you will develop the cardiovascular capacity of a runner, the strength of a weight lifter, the explosive power of high jumper, the core strength and agility of a MMA fighter. This is one-stop shopping for the ideal athletic physique. Using long and short cycles, you will focus on Strenth & Stamina, Power & Speed, and Extreme Training. Learn more…

Standard Training Programs. Get started on your fitness goals today with a small monthly investment in yourself. You will receive weekly workouts based on your current fitness level. The workouts can be accomplished in your home, in the park, or in a gym. Learn more…

Premium Training Programs. Kick your fitness into hypergear. The Premium Programs hook you up with your own coach and highly specialized training programs. Your coach will tailor your workout program to fit your specific needs. If you have injuries, specific goals, a lack of equipment, or any other factor, your coach will ensure that you are taken care of and consistently motivated. You and your coach will talk on the phone once per week and you will have unlimited email contact. Learn more…

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OPERATION: HAMMER FIST

FULL MISSION PROFILE

SITUATION:

An African warlord, who has been in hiding, is beginning to resume his brutal attacks of jungle villages.  His activities include taking over a village, stealing from the villagers, and raping the women and killing the men.  Based on satellite images and human intelligence sources, a large contingent of the warlord’s army will be moving through the jungle later today to a location outside another village they plan to attack.

OBJECTIVE:

As part of a small Special Operations team, you will patrol deep into the jungle to a location they will have to travel through, and set up trip wires and booby traps for the foot soldiers that will precede the warlord.  Because the warlord will travel behind the first wave of foot soldiers, it is important that you set up enough traps to disable the majority of the scouts, then move back into a position to ambush the heavily armed force protecting the warlord.  You will need to move fast, as there is not much time.

FMP WORKOUT

PHASE 1 – SET UP BOOBY TRAPS

Max time – 1 hour

Wearing 20# vest.  Patrol to location – 3 mile run.

Set up maximum number of traps – each trap consists of the following:

  • 20 Push Ups
  • 20 Sit Ups
  • 20 Squats
  • Run 400 meters to next location.

You must set at least 10 traps in the 1 hour time limit.

PHASE 2 – PATROL TO AMBUSH LOCATION

Run 3 miles, doing 5 burpees every 400 meters.

You have 30 minutes to get to ambush site.

PHASE 3 – AMBUSH

5 Rounds of:

10 KB swings (53#/35#)

5 KB Snatch and Thruster – right side

5 KB Snatch and Thruster – left side

Run 50 Yards with kettlebell

Phase 1 – # of booby traps?

Phase 2 – time to patrol to ambush site?

Phase 3 – ambush time?

Happy Birthday Fredricks!

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Five Basic Tenets

Tenets of the Warrior Athlete

Tenetdef. – a principle, belief, or doctrine generally held to be true; especially one held in common by members of an organization, movement, or profession.

  1. Hard Training – Easy Combat.  Iron discipline in training results in unbreakable will in combat.
  2. Faster, not Easier.  In the pursuit of excellence there is no end.
  3. Stronger Together.  Warriors are stronger in the presence of warriors, even when they are foes.
  4. Comfortable with the Uncomfortable.  Excellence is the result of self sacrifice and suffering. 
  5. Never Quit.  If I die, I will die with honor.

The Warrior Athlete pursues excellence through SELF MASTERY, not self satisfaction. 

Mastery in any one thing, or all things, begins with the Correct Mindset.  The tenets above comprise the condensed essence of this Mindset.  They work as anchors which will hold you firm in the presence of strong winds and swirling seas that seek to carry away your hope and drown your dreams.

‘Hard Training – Easy Combat’ makes it possible to push to the end of a workout or other task with a warrior’s aggressive attitude.

‘Faster, not Easier’ keeps you searching the horizon for goals to concquer.

‘Stronger Together’ reminds you to constantly search out others with similar objectives, who are hopefully better than you in at least a few area.

‘Comfortable with the Uncomfortable’ lets you know that you should be comfortable only when you are reaching far enough to feel growing pains.

‘Never Quit’ gives you the ability to grit your teeth and push on like a warrior who has only two options – finish with honor or die with honor.

Over the next few weeks, each of these principles will be reviewed in detail.  But until then, post them in a prominent place and begin to commit them to memory, in order to call upon them when you are weary.

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31 Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Navy SEAL Foundation

31 HEROES – WORKOUT TO REMEMBER

This will be a partner workout in remembrance of the men who died, who were on their way to assist another team of warriors.

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin his or her 400m run, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Note:

The banner above, which contains the SEAL Ethos, was created by Manimal Wear

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OPERATION: BEAR COUNTRY

Full Mission Profile

Class: Military: Tactical Search and Rescue (TSAR)

Mission: Downed Pilot Rescue

SITUATION: 

In Tactical Search and Rescue, no matter what the conditions, there are some who are prepared to do whatever it takes so… “that others may live”.

 While flying a CAS (Close Air Support) mission, an A-10 pilot took shrapnel in the aircraft’s tail section and was forced to eject from the aircraft.

 After making radio contact with the TOC (Tactical Operations Center), the pilot was directed to move to a nearby location with little activity and plenty of cover.

OBJECTIVE: 

While the TOC stays in contact with the pilot and monitors satellite imagery, your team will prepare for the Rescue Operation.

 While conducting training, it is important to remember that your physical readiness will mean the difference between getting, or not getting, the pilot out of bear country.

 The Operation Code Name for your TSAR mission is “BEAR COUNTRY”.

FMP WORKOUT

The TOC (Tactical Operation Center) has cleared your team for OPERATION: BEAR COUNTRY. 

It is imperative that you work quickly and efficiently, and remember that the underlying reason for this workout is “that others may live”.

Equipment Required:

  • 40lbs Med Pack
  • Road or Trail (Trail Preferred)

INSERT

4 Mile Ruck Run/March with Pack

 Max Time = 40 Minutes

ACTIONS AT OBJECTIVE

100 Med Pack Thrusters

EXTRACT

2 Mile Ruck Run/March with Pack

 Max Time = 20 Minutes

Notes:

 The objective for training today is push your pace to make the cut off times for the insert and extract.

 You should do the thrusters in the ‘actions at the objective’ in 3 sets or less.

 Watch the elapsed time to ensure that you make the cut off and do not rest in between elements.

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Assessment Based Training

“Know thyself” ~Socrates

One of the biggest challenges for coaches who create training programs, and for those who follow them, is determining a method for appropriate scaling which is challenging enough to develop long term physical adaptation without undue risk of injury.  For athletes whose objective is optimal fitness, this is extremely difficult due to an inherent competitive nature, which drives them to push their training to the limit -  but often results in going over the edge.

The Assessment

The solution utilized in the 12 month long Brass Ring Cycle is a comprehensive assessment.

Actual Assessment Results

The 5 day assessment is a challenging week of workouts, in and of itself, but serves as a way to benchmark fitness in 5 primary areas:

Strength – Muscles ability to exert force against resistance.

Stamina – Muscles ability to repeatedly exert force against resistance.

Power – Muscles ability to explosively exert force against resistance.

Speed – Muscles ability to rapidly and repeatedly exert force against resistance.

Endurance – Muscles ability to efficiently use oxygen to produce energy to exert force against resistance.

Results of the Assessment

 The results of the assessment provide a great deal of information, however there are two primary areas of information that are key.

The first is Balance:

Balance Graph

The objective of a GPP training program is to create a well rounded athlete that is capable of excelling at any task.  Any areas that are ignored in training create ‘weak links’.

The second is Competency:

Competency Graph

Competency is assessed by levels, from 1 to 4, and provides both a means for Scaling Your Training in the Brass Ring Cycle - which also uses a 4 level scaling matrix – as well as Setting Your Goals for future assessments.

Training Template - Example

If you’re looking for a challenging training program that provides valuable feedback that allows you to achieve optimal fitness, check out the Brass Ring Cycle.  For a free program, check out the Basic Training Program.

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The Warrior Ethos

A peleo-meal for your mind?

For the Warrior Athlete, it’s every bit as important (if not more) to make critical decisions on what you allow your mind to feed on, as it is what you put in your mouth.  In fitness, I think that this principle is often forgotten. 

The Warrior Ethos 

Steven Pressfield writes about war.  I first came to know of his work when a friend passed along a well worn copy of Gates of Fire, a masterfully told story of the battle of Thermopylae – which stands among only a few books that have made an indellible mark on me, and one that I recommend to anyone interested in glimpsing the way of the warrior.

In The Warrior Ethos, Pressfield takes Gates of Fire and strips away the shroud of Story – the time, the place, the characters, the conflict – and sets to defining the code of the warrior in a way that is understandable and transferable to any personal profession, situation, or struggle.

“The Warrior Ethos was written for our men and women in uniform, but its utility, I hope, will not be limited to the sphere of literal armed conflict. 

We all fight wars – in our work, within our families, and abroad in the wider world.  

Each of us struggles every day to define and defend our sense of purpose and integrity, to justify our existence on the planet and to understand, if only within our own hearts, who we are and what we believe in.”

~Steven Pressfield

Some of the most insightful works that I’ve read are short.  The Warrior Ethos is among them.  Short books concentrate the message and then let you fill in the story – Your Story.  So that at the end of the book, which I read on a relatively short plane ride, you feel as if you’ve taken in an incredible volume of information and inspiration.

Wars Change, Warriors Don’t.  Read The Warrior Ethos and give your mind a meal it will thank you for.

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Alena Yancey – Warrior Athlete

Alena Yancey runs Battleborn CrossFit in Reno, NV. 

I have had the pleasure of working with her and some of her team over the past few years on developing the Warrior Athlete.  With permission, I want to share an email she sent me that I think perfectly exemplifies the heart of the Warrior Athlete in action.

Coach -
 
First I want to say thank you for the phone call, you have no idea what a calming state it put me in, and how much I appreciate you taking the time to think of me. 
 
I wanted to say thank you so much for the program we are doing – so much of it, the running especially, helped me out this weekend.  We had a 5 mile hill run that normally would of invoked repulsion and fear, but Saturday when they announced it I thought, “hmm that’s really nothing”.  I’m still learning how to pace, but for the most part I was very happy with my performance on the run, and that is definitely new for me.
 
After hearing your voice-mail message, it kept playing over and over in my head while they announced our 4th workout.

The workout was:
30-20-10
Row or calories
Thrusters increasing weight each round – 67, 75, 85lbs
 3/2/1 rope climbs 15 feet each ascent
1 pood kettlebell swings

Then while I watched numerous men and woman fail at this workout, 15ft rope falls, rolled ankles, people passing out, a torn knee, I thought “holy f***, this is scary.”  Then as I looked closer, watching a man on his last rope climb 2 feet from his mark just hang there and shake his head no.  I watched his mental toughness snap, and he gave up.  He sat in that same spot for 2 minutes. That was the moment I knew I had to find it and find it quick, but I didn’t know where “it” was or even what it is I had to find.
 
 
I told my guys before this event, Chandler, Mel, Matt that I don’t know where or if I even have that inner “warrior” .  How do I go about finding it, what is it that takes you to that level?  I have never quit on a workout before, but I know I have not always given it my all.  There was something somewhere that held me back, made me talk bad to myself, and feel less of an athlete or even a person because of my performance.  Failure is such a huge fear of mine that I think it has hindered so much of my life.  
 
The fear did not get any better as I watched one of the guys from our gym DNF in the last WOD.  I watched the moment his eyes changed, the moment his mental game snapped, and it broke my heart.  I was in the warm up area and I was in the next heat.  At that moment, I had to start looking, digging, trying to find that inner warrior.  Is she in here?  Does she even exist?  Can I do this by myself?  None of my guys are here and I am on an arena floor in front of 500 people I don’t know.  Will I break too? 
 
3-2-1 go!  I start the pull on the row, feeling good, and jump off the rower first (to be expected).  Then I get to the bar for thrusters and have my game plan of  3 sets of 10, 3 deep breathes in between, first set works out close to planned.  Ahhhh rope climb, got the 1st one down and thought holy crap, I still have 2 more of these this round – just climb just climb.  Then I get to what I think is my bread and butter, the kettle bell swings, and plan to move 30 swings in one shot.  Yeah well, 15 in and my forearms are on fire, and the reps only count with full extension – kettlebell directly overhead with no droop. 

The second round was the hardest of the 3, thrusters suck, my drive is gone, I just want to sit in the hole and rest, but I know I can’t.  Those rope climbs were brutal and I climbed on the rower for my last round, and 10 calories seem like forever – my thrusters are now broken into single and double sets, and the clock is ticking two girls are done, I still have 4 thrusters, one climb and 10 swings.  We are at 2 mins flat remaining - my head shakes back and forth, I am spent, there is nothing in the tank, I rest in the hole on my thruster.  I have to finish, have to find it, sit in the hole for what seemed like minutes.  I could hear one judge yelling for me to get up while another on the other side screamed “Drive Drive Drive! 

Then the world goes quiet, and somehow I hear my own voice for the first time in a sincere and not condescending tone say “get up you can do this. I won’t let you quit.” 

There were no bad names, no evil words no laughing at myself knowing I would fail, only the shear determination to finish.  I popped out of the hole, finished my 4 reps in one shot, dropped the bar and got to the rope with 1:15 left.  I looked up and thought it’s now or never, that last climb was hard, but somehow I knew I was OK.  I finished in 24:37. 
 
I am almost 36 years old, and for the first time in a long time I am proud of myself, really proud, knowing I accomplished something extraordinary.  I know what it feels ike to find “her” in me.
 
All my warmest thoughts and love Coach!  

Alena Yancey “Warrior Athlete”

Thank you, Alena, for allowing me to share this with others.  As Bruce Lee said, “Courage is not the absence of fear, but the ability to act in the presence of fear.”

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OPERATION: WORST CASE SCENARIO

Full Mission Profile

Situation:

A fire broke out last night at a industrial facility containing hazardous material.  Firefighters and emergency workers worked throughout the night to contain the blaze, and have called for reinforcement and replacement manpower.  Upon arriving at the scene, the Incident Commander notified your team that while working on the fire, an emergency worker was injured and trapped in a remote area of the building.  Your team’s task is to locate the injured worker and carry him out.

Objective:

Quickly equip yourself and conduct search for injured emergency worker.  Provide medical aid at the scene and safely move the worker out of the building. 

You have 20 Minutes to complete this task.

FMP WORKOUT

Equipment:

  • 25lbs backpack or weight vest
  • 20″ Box
  • 60lbs Sand Bag

Wear the 25 pound backpack or weight vest for the entire workout.

Locate Injured Worker -

 5 Rounds of:

  • Run 20 Yards
  • 10 Step Ups (5 on right / 5 on left)
  • 10 Sand Bag Overhead Push Press

Carry Injured Worker to Safety -

5 Rounds of:

  • Run 20 Yards with Sand Bag
  • 5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left)
  • 10 Sand Bag Overhead Push Press

Notes:

Rest as needed between efforts (when providing medical aid prior to transport). 

On the way out, pace yourself and try to keep moving without putting the sand bag down for the entire 5 rounds.

 

 

 

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Power Through Plyometrics – (part 1-4)

Strength + Speed = Power

Developing an effective training program requires a thorough knowledge of “Training Effect”.  Training Effect simply refers to the cardiovascular, muskulo-skeletal, and central nervous system changes that occur in an athlete’s body due to their workout regimen.  A good training program should have enough variety in application that it causes a broad range of improvements in overall performance of Strength, Stamina, Power, Speed, and Endurance.

This week we’ll begin the second part of  a 4-part series on developing Power through Plyometrics.

Muscular power and muscular strength are two different things.  Plyometric exercises, also called “plyos” target fast twitch muscle fibers with the intent to improve muscular power.    Muscular strength refers to how much force can be applied, but alone is not indicative of speed.  Plyometric exercises train the muscles to reach maximal strength in the shortest time possible.  In other words, strength plus speed equals power.

Plyometric exercises utilize a short muscle lengthening phase (eccentric contraction) and an explosive take off (concentric contraction).  The “amortization phase” that makes plyometrics effective, begins at the start of the lengthening phase and ends at the beginning of take-off.  There should be no pause during the amortization phase.

In the example of jumping, the starting position is standing up straight; the eccentric contraction is bending at the knees and hip, lengthening the muscles of the hamstrings and glutes.  The concentric phase begins as soon as the knees and hip are bent enough to allow an explosive contraction of the hamstrings and glutes.  Immediate contraction at the bottom of the dip allows for optimal contraction, while pausing at the bottom of the dip drastically reduces muscle power.

Below is an introductory plyo training regimen.  Warm Up and stretch prior to training – 10 rounds of 5 pull ups/10 push ups/15 squats.

Follow the basic rules of plyometric exercises this week to develop more power:

  1. Do not pause at the bottom of the movement.
  2. Contract muscle explosively.
  3. Recover between sets.  Don’t rush.

Note: Plyometric exercises are intended to be used by athletes who are fit and actively involved in a training program.  It is recommended that you consult a medical professional before starting a training program.

Part 1
Squat Jumps:  3×10
Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
Arms should be in the ready” position with elbows flexed at approximately 90.
Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Land on both feet. Rest for 1-2 seconds and repeat Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Lateral Jump to Box:  3×10
Stand side on to box with feet slightly wider than hip-width apart.
Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Feet should land softly on box. Step back down (not jump back down) and repeat.

Overhead Throws: 3×10
Stand with one foot in front (staggered stance) with knees slightly bent.
Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase)
to a minimum. Can also be completed with a partner instead of a wall.

Plyometric Push-Ups: 3×10
Start by getting into a push-up position.
Lower yourself to the ground and then explosively push up so that your hands leave the ground.
Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.

Part 2
Split Squat Jumps:  3×10

Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion)

Bounding: 30yardsx10
Jog into the start of the drill for forward momentum.
After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
Repeat with other leg and arm
This exercise is an exaggerated running motion focusing on foot push-off and air time.
Side Throws:  3×10
Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
Hold medicine ball with both hands and arms only slightly bent.
Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

Over Back Toss:  3×10
Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
The goal is to throw the ball behind you as far as you and generating most of the power in the legs.

Part 3
Squat Jumps:  3×10

Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
Arms should be in the ready” position with elbows flexed at approximately 90.
Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Land on both feet. Rest for 1-2 seconds and repeat Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Lateral Hurdle Jumps: 5x30sec
Stand beside object to be cleared.
Bring knees up and jump vertically but also laterally off ground and over the barrier.
Land on both feet and immediately jump the other direction over barrier.
Try not to pause between jumps or sink
Plyometric Push-Ups: 3×10
Start by getting into a push-up position.
Lower yourself to the ground and then explosively push up so that your hands leave the ground.
Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Single Arm Overhead Throws: 2×10 each arm
Stand with feet slightly wider than hip-width apart.
Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
The aim is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat.

Part 4
Tuck Jumps: 3×10

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Depth Jumps: 3×10
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible
and reach up with both hands towards. The jump should be vertical with no horizontal
movement. 4. Ground contact time should be short unlike in the diagram. Landing should be
soft.Note: Start with a box height of 12in. Intensity can be increased by gradually increasing the
box height to a maximum of 42in but this is only for experienced athletes with a substantial
strength training background.
Over Back Toss: 3×10
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately
10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and
throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the
legs.

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OPERATION: SUDDEN FURY

Full Mission Profile

Situation:

Approximately 4 weeks ago, a young Army PFC was abducted by suspected Taliban insurgents just outside of a FOB.  Based on human and satellite intelligence reports, the kidnappers have been moving the hostage from location to location.  Local counterinsurgency efforts have uncovered a scheduled move that will take place in a location where a hostage rescue has a chance for success.

Objective:

Conduct Long Range Patrol to lay up point along the route expected to be travelled by Taliban.  Lay up until the convoy carrying the hostage goes by, and then conduct ambush and hostage rescue. 

Important elements for mission success include – undetected movement over rugged terrain, and violence of action in ambush/hostage rescue.

FMP WORKOUT

Insert:

With a 75lbs Rucksack – Patrol 6 Miles

Rest for at least 4 hours

Hostage Rescue:

21 – 15 – 9

  • Barbell Thrusters (95lbs/65lbs)
  • Burpees

21 – 15 – 9

  • Kettlebell Swings (53lbs/35lbs)
  • Run 100 Yards (after each set)

Notes:

Subscribe to the Brass Ring Cycle

to receive four weeks of training to prepare for this FMP.

Operational Workup  – Sudden Fury

(when subscribing please note “FMP”)

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