by Gene Crawford | May 2, 2021 | WOD
05-03
30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x V-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x Push-ups
30x Thrusters 45#/35#
05-04
4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)
Rest 3:00…
4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB
05-05
STRENGTH FIRST
3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)
WOD
8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts
05-06
‘HEIDI’
23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
05-07
5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank
05-08/09
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Apr 26, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
(more…)
by Gene Crawford | Apr 25, 2021 | WOD
04-26
25-20-15-10-5
Devil Press w/2xDB
*Between Each Round*
12x DB Deadlifts w/2xDB
12x Hang Clean & Jerk w/2xDB
RX = 50#/30#
FINISHER
800m Run
04-27
1 Mlle Run
50x Thrusters 45#/35#
25x Push-ups
04-28
5x Rounds
200m Run
10x Deadlift
5x Hang Power Clean
5x Push-Press
RX = 115#/95#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
04-29
5x Rounds
5x DB Renegade Rows
5x Push-Ups
10x DB Single Arm Thrusters
5x Push-Ups
15x KB Goblet Squats
5x Push-Ups
20x KB Swings
5x Push-Ups
FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups
04-30
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 20x Sit-ups
Min 3: 10x Burpees
2:00 Rest
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 10x Push-ups
Min 3: 10x V-ups
FINISHER:
3:00 Plank
05-01/02
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Apr 19, 2021 | Podcast
What is this term “Gaslighting”? How it is utilized and ways we can deal with it as a warrior should. Then we respond to a listener who posted back on the article and subject who had a different POV on it.
This week joined by co-host: Aaron “Grizz” Griswold.
(more…)
by Gene Crawford | Apr 18, 2021 | WOD
04-19
‘PUBG’
EMOM for As Long As Possible
1 Double-DB Devil Press
1 Double-DB Clean & Jerk
1 Single-arm-DB Snatch
*Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…)
**DB = #AHAP
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
04-20
‘THE HULK’
12:00 AMRAP
5x Front Squats 135#/95#
7x Box Jumps 30″/24″
10x KBS 75#/55#
FINISHER
800m Run/Jog/Walk
04-21
STRENGTH
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
WORKOUT
10-9-8-7-6-5-4-3-2-1
Pull ups
Box-Jumps
Push-Press 95#/65#
Air Squats
Push-ups
04-22
“HELL’s LADDER”
25:00 CAP
100x Jump Rope
10x Burpees
100x Jump Rope
10x Burpees
15x Push-ups
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
75x Air Squats
04-23
50x Alt DB Snatch #AHAP
30x Burpees
2:00 Rest…
30x Burpees
50x Alt DB Snatch #AHAP
04-24/25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
