Hi, I think it’s mostly a matter of overcome by busy-ness…LD used to post them…and sometimes I would post on my blog but unfortunately I haven’t been able to attend the classes recently which are still going on at Brand X on Mondays.
I think if you browse through you will see a lot of what I’m going to list here:
Sub punching on the heavy bag for running in any of the benchmarks, like helen.
Do a cindy like workout where where you punch for 1 minute then do 1 minute of BW stuff like 5 sprawls, 10 push ups, 15 squats. (finishgin inside the minute give you a rest)
Sub sprawls for burpees or pull ups sometimes.
Slamballs were pretty popular in CrossPit workouts when I was there. They are brutal if done properly.
Sprinting of 100m or rowing sprints of 250m was brutal when mixed in with grappling - but you could work in somehow.
Do you have a partner? Many of the workouts are partnered for the punching drills.
The idea of 1 to 2 minute rounds of continuous punching, grappling, mixed with thrusters, kb swings etc is a good way to get fight conditioning in.
I MISS going to Crosspit.