WARRIOR MINDSET

05 24 – 30 21

by Gene Crawford | May 23, 2021 | WOD

05-24

10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP

Rest 2:00

10:00 AMRAP Repeat
Rest 1:00

05-25

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right

05-26

50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds

05-27

‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee

05-28

30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups

05-29/30

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05 17 – 05 23 21

by Gene Crawford | May 16, 2021 | WOD

05-17

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest

Then…

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest

Then…

50′ Walking KB Overhead Hold Lunges

05-18

10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar

3:00 Rest

12:00 AMRAP
200m Run
10x Push-ups

3:00 Rest

8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar

05-19

**All reps with DBs / Change weight# as needed

5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs

05-20

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right

05-21

‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups

05-22/23

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05 10 – 05 16 21

by Gene Crawford | May 9, 2021 | WOD

05-10

‘BONNIE & CLYDE’

30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

05-11

800m Run
50x Thrusters 45#/35#
30x Pull-ups

05-12

‘BIRDS OF PREY’

From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press

From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters

From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats

From 24:00-25:00
AMRAP Push-Press

Rx = 95″/65#

05-13

Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can

Then…

2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees

05-14

3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)

05-15/16

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim