WARRIOR MINDSET

04222020

by Gene Crawford | Apr 22, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

12:00 AMRAP
12x Push-ups
18x DB/KB Swings
24x Sit-ups

Barbell Version
12:00 AMRAP
12x Push-ups
18x Thrusters 45#/35#
24x Sit-ups

FINISHER
1 Mile Run/Walk

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!

04212020

by Gene Crawford | Apr 21, 2020 | WF-WODS

WARMUP

2x Rounds
10x Air Squats
10x Lunges
2x Runner Stretch
12x Toe Touches

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

15:00 AMRAP
20x Single Arm ALT DB/KB Snatches
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees
40x Double-Unders (3:1 Singles) or Jumping Jacks

*For bodyweight only, sub the DB/KB Snatches with Air Squats

Barbell Version
15:00 AMRAP
20x Clean & Jerk 95#/65#
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees over Bar
40x Double-Unders (3:1 Singles) or Jumping Jacks

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!

04202020

by Gene Crawford | Apr 20, 2020 | WF-WODS

WARMUP

20x Burpees (or 10x Up-Downs)

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Reverse Lunge to Overhead Press
10x Single Leg Deadlift
10x Shoulder Press
10x Goblet Squats
20x 1 Arm Swing RKBS

Body Weight Version

5x Rounds (For Time)
10x Reverse Lunges
20x Windmill Toe Touches
10x Push-ups
15x Air Squats
20x Jumping Jacks

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!

04192020

by Gene Crawford | Apr 19, 2020 | WF-WODS

WARMUP

10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

Round 1) Start 0:00…
3x Rounds:
20x Jumping Squats
20x Plate Ground-to-Overhead

Round 2) @ 5:00…
3x Rounds:
20x Goblet Squats
20x Sit-ups

Round 3) @ 15:00…
3x Rounds:
20x Jumping Squats
20x Single Arm DB/KB Snatch

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!

04182020

by Gene Crawford | Apr 18, 2020 | WF-WODS

WARMUP

Today’s warm up is to work 10:00 of Mobility

+10:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

5x Rounds (For Time)
400m Run
30x Plate Ground-to-Overhead
15x Burpee to Plate

Scaled
5x Rounds (For Time)
25x Jumping Jacks
1:00 Plank
25x Air Squats
1:00 Wall Sit
25x Push-ups

Gym Version
5x Rounds (For Time)
400m Run
10x Clean & Jerks 95#/65#
10x Burpee Over Bar

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!