WARRIOR MINDSET

05072020

by Gene Crawford | May 7, 2020 | WF-WODS

WARMUP

3x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

20:00 EMOM
Minute 1: 20x Ground to Overhead Plate 35#/25#
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats AHAP#
Minute 4: Rest

Bodyweight Version
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 15x Sit-ups
Minute 4: Rest

Barbell Version
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 6x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest

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

05062020

by Gene Crawford | May 6, 2020 | WF-WODS

WARMUP

1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest

Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest

Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest

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

05052020

by Gene Crawford | May 5, 2020 | WF-WODS

WARMUP

Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

12:00 AMRAP
15x Air Squats
9x V-ups
3x Burpees

*Every 2:00, starting on the 0: 24x Line Hops

FINISHER

3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge

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

05042020

by Gene Crawford | May 4, 2020 | WF-WODS

WARMUP

10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose

WORKOUT

5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers

2:00 REST Then…

4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…

Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…

FINISHER
1 mile run/walk

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

05032020

by Gene Crawford | May 3, 2020 | WF-WODS

WARMUP

10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose

WORKOUT

21-18-15-12-9-6-3 (For Time)
Russian KB Swings
Push-ups

Bodyweight Only Version
21-18-15-12-9-6-3 (For Time)
Air Squats
Push-ups

FINISHER

2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)

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