by Gene Crawford | Jun 25, 2020 | WF-WODS
WARMUP
Tabata
(16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
8:00 AMRAP
1-3-5-7-9-12… etc. Pull-ups / Bent Over Row (Barbell or 2xKB/DBs)
2-6-10-14-18… etc. Push-ups
3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP
8x 1xDB Alt Snatch
4x Pistols Alt
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
BODYWEIGHT
8:00 AMRAP
1-3-5-7-9-12… etc. Push-ups
2-6-10-14-18… etc. V-ups
3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP
4x Burpees
4x Pistols Alt (or 2x Air Squats)
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
by Gene Crawford | Jun 24, 2020 | WF-WODS
WARMUP
2x Rounds
1:00 Plank
10x Sit-ups
15x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
14:00 EMOM
10x Air Squats + 8x DB Alt Snatch
3:00 AMRAP
Max 1xDB Alt Devil Press
12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 12x Burpees
Min 3: 16x Alt Leg V-Ups
3:00 AMRAP
Max 1xDB Alt Devil Press
BODYWEIGHT
14:00 EMOM
10x Air Squats + 5x Push-ups
3:00 AMRAP
Max Burpees
12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 10x Push-ups
Min 3: 16x Alt Leg V-Ups
3:00 AMRAP
Max Burpees
by Gene Crawford | Jun 23, 2020 | WF-WODS
WARMUP
Tabata
(24x Rounds :20 Work with :10 Rest)
Jumping Jacks
Hollow Hold
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
10x Rounds
5x Hand Stand Push-ups (HSPU) or 3x Deck-To-Handstand (https://youtu.be/TjjCLlyEvFI)
10x V-ups
*ALT = 10x Hand Release Push-ups
by Gene Crawford | Jun 22, 2020 | WF-WODS
WARMUP
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 Chipper
50x Double Unders (3:1 Singles)
40x RKBS 55#/35#
30x Burpees
20x Box Jumps
10x Pull-ups
BODYWEIGHT
12:00 Chipper
50x Jumping Jacks
40x Air Squats
30x Burpees
20x Box Jumps (or jump over an object)
10x Push-ups w/10 second hold at top
FINISHER: ABS ATTACK
5×10 Slam Ball + Burpee
Rest 30sec between sets
2x 1:00 Single Arm Weighted Plank (each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between
by Gene Crawford | Jun 21, 2020 | WF-WODS
WARMUP
Get ~15:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
