WARRIOR MINDSET

011221

by Gene Crawford | Jan 12, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)

5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#

011121

by Gene Crawford | Jan 11, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press

2:00 Rest

4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat

2:00 Rest

3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers

FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit

12092020

by Gene Crawford | Jan 9, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats

FINISHER

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

010821

by Gene Crawford | Jan 8, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

010721

by Gene Crawford | Jan 7, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

Jocko Willink MUSTER #002

36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks