WARRIOR MINDSET

02 22-28 21

by Gene Crawford | Feb 22, 2021 | WOD

02-22

20:00 AMRAP
20x Plate Squats (hold out in front)
10x Push-ups (hands on plate)
10x Squat Jumps (hands on plate when in down position)
10x Plate Sit-ups
10x Plate Russian Twist
20x Mountain Climbers (hands on plate)
*Plate = 25#/10#
**If you don’t have a plate, just do the same movements without one 🙂

FINISHER
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between

02-23

20-16-12-8-4
DB Snatch #AHAP
Burpee Over the DB (scale: Burpee or Push-ups)

FINISHER
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP

02-24

5 Rounds for time:
DT
12 Deadlifts w/KB
9 Hang Power Cleans w/2xDB
6 Push Jerks w/2xDB

*Make the KB and DB’s a moderate weight.

FINISHER
Run 600-800m (moderate pace)

02-25

15:00 AMRAP
1x Burpee
2x Air Squat
2x Burpee
4x Air Squat
3x Burpee
8x Air Squat
etc…

02-26

12:00 EMOM
10x Goblet Squat + 5x Push-ups
**Every other minute do Air Squats instead of Goblet Squats

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

02-27 Active Recovery Day

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

02-28

~Rest Day~

02 20&21 21

by Gene Crawford | Feb 20, 2021 | WOD

Active Recovery Day

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

021921

by Gene Crawford | Feb 19, 2021 | WOD

‘Black Widow’
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)
*https://youtu.be/dtVD2MPp9Ao

FINISHER
4x 10x DB Push Press
4x 10x RKBS #AHAP
3x 10x V-ups (or Sit-ups)

021721

by Gene Crawford | Feb 17, 2021 | WOD

3x Rounds
400m Run or 1:30 of Jump Rope
21-15-9
Burpees
Air Squats
Sit-ups

021621

by Gene Crawford | Feb 16, 2021 | WOD

5x Rounds
25x Sit-ups
20x Push-ups
10x Leg Raises
10x 4ct Supermans
10x 4ct Arm-haulers

FINISHER
1 Mile Run/Jog

021521

by Gene Crawford | Feb 15, 2021 | WOD

For Time
Rnd 1:
10x Burpees

Rnd 2:
20x Push-ups
10x Burpees

Rnd 3:
30x V-ups
20x Push-ups
10x Burpees

Rnd 4:
40x Lunges
30x V-ups
20x Push-ups
10x Burpees

Rnd 5:
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

021421

by Gene Crawford | Feb 14, 2021 | WOD

Active Recovery Day

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

021321

by Gene Crawford | Feb 13, 2021 | WOD

Rest day…

021221

by Gene Crawford | Feb 12, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

‘FURIOSA’
LVL1 = 5x Rounds, LVL2 = 7x Rounds
20:00 CAP
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups

012221

by Gene Crawford | Jan 22, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

Wolverine
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Burpee Box Jumps / Step-ups

Or Alt

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 2xDB #AHAP
Push-up to a Step-up (Box or Plates)

012121

by Gene Crawford | Jan 21, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up

or ALT

3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)

**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

012021

by Gene Crawford | Jan 20, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only

011921

by Gene Crawford | Jan 19, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

011521

by Gene Crawford | Jan 15, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“Deck of Cards”

Spades – Air Squats

Clubs – Push-ups

Hearts – Sit-Ups

Diamonds – Burpees

**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it… 

FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets

2x 1:00 Plank (each arm)
Rest 30sec between sets

3×12 v-ups
Rest as needed between

011421

by Gene Crawford | Jan 14, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist

*Plate = 25#/10#

**L3 5 rounds, L2 3 rounds

011321

by Gene Crawford | Jan 13, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees

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

010621

by Gene Crawford | Jan 6, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Clean & Jerk w/1xDB or KB
10x Goblet Squats w/1xDB or KB
10x Push-ups

FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups

010521

by Gene Crawford | Jan 5, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

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

5x Rounds (:20 work / :10 rest)
Air Squat Jump Taps
Flutter Kicks
️Kettlebell/Plate Toe Taps
️KB Plank Pull Through

010421

by Gene Crawford | Jan 4, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB

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