by Gene Crawford | Jul 18, 2021 | WOD
07-19
15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-20
For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats
07-21
25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
07-22
GOKU vs. VEGETA
GOKU
4x Rounds:
5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press
Straight into…
VEGETA
For Time:
20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press
*Reps do not need to alternate sides but should be split evenly between right and left.
07-23
Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls
*Rest remainder of time under 4:00
07-24 25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 12, 2021 | Podcast
In this episode Gene and Aaron go through 15 Productive Habits that you can have or develop.
(more…)
by Gene Crawford | Jul 11, 2021 | WOD
07-12
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-13
5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest
07-14
3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
07-15
3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)
Then…
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
07-16
Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run
07-17 18
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 4, 2021 | WOD
07-05
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-06
18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters
07-07
3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold
FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
07-08
5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat
07-09
3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’
into…
3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats
into…
5-4-3-4-3-2
2xDB/KB Front Squats
into…
3x Rounds
20x Goblet Squats
20x Hand Release Push-ups
07-10 11
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jun 28, 2021 | Podcast
We are joined by Tony Blauer [@TonyBlauer] creator of the SPEAR System [@Spear.System]. With 40+ Years in martial arts, self-defense, defensive tactics, and the combatives industry he likely has more experience in teaching Self Defense than anyone alive. He has a saying that rings true not only in Martial Arts but in LIFE; “People who manage fear, manage to fight”, listen in as we dig into what getting to “know fear” can do for you.
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