WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

06282020

06252020

by | 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

06282020

06242020

by | 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

06282020

06222020

by | 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

06282020

06172020

by | Jun 17, 2020 | WF-WODS

WARMUP

3x Rounds
5x Down Dog Push-ups
10x Air Squats
15x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

“DEATHSTALKER” (For Time)

Buy-In:
5x Devil Presses (2xAHAP)
30x Double-Unders

Directly into, 4x Rounds of:
20x Sit-Ups
15x Double Dumbbell Deadlifts (2xAHAP)

Cash-Out:
5x Devil Presses (2xAHAP)
20x Dumbbell Rows (2xAHAP)
800 Meter Run

BODYWEIGHT (For Time)

Buy-In:
8x Burpees
30x Air Squats

Directly into, 4x Rounds of:
20x Sit-Ups
40x Jump Squats

Cash-Out:
8x Burpees
20x Hand Release Push-ups
800 Meter Run

06282020

06162020

by | Jun 16, 2020 | WF-WODS

WARMUP

1:00 Plank
10x Sit-ups
15x Toe-Touches
1:00 Wall Sit

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

3x Rounds (30:00 CAP)
10x Goblet Squats AHAP#
10x Spiderman Push-ups
20x Jump Squats
20x DB Snatches or KB Clean & Jerks AHAP#
25x Hollow Body Rocks

BODYWEIGHT
3x Rounds (30:00 CAP)
20x Air Squats
10x Spiderman Push-ups
10x Jump Squats
20x Skaters (side-to-side)
25x Hollow Body Rocks

06282020

06122020

by | Jun 12, 2020 | WF-WODS

WARMUP

10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

3x Rounds:
20x Deadlift 135#/95#
20x Pushups
30x Sit-Ups
40x Lunges
30x Sit-Ups
20x Pushups
20x DB Bent Over Row (alt)

Rest 3:00 between rounds

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

06282020

06112020

by | Jun 11, 2020 | WF-WODS

WARMUP

Tabata
(8x Rounds :20 Work with :10 Rest)
Air Squats
Plank

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

12:00 EMOM
3-3-2-2-1-1-1-1-2-2-3-3
Clean & Jerk @ 75% Push-Press

Rest 5:00

10x Rounds (:20 work :40 Rest)
DB/KB Alt Clean & Jerk AHAP#

Rest 5:00

20:00 EMOM
Min 1: 10x Thruster 75#/55# (light-ish)
Min 2: 200m Run
Min 3: Rest

06282020

06092020

by | Jun 9, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

3x Rounds
8x 1xDB Alt Devil Press
20x Lunges
20x Burpees
20x Lunges
8x 1xDB Alt Devil Press
200m Run
*???? 1-?????? ??????? ??????

FINISHER
2:00 Max Reps Sit-ups

The Devil Press

06282020

06062020

by | Jun 6, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

800m Run
Rest 4:00
400m Run
Rest 3:00
200m Run
Rest 2:00
400m Run
Rest 4:00
800m Run

*Run what you can run, if you are a good runner, go all out. If you are a new runner, just jog. If you cannot jog the entire distance walk as fast as you can. – but keep moving for the run portion.

06282020

06042020

by | Jun 4, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

20:00 CAP

From 0 – 8:00
50-40-30-20-10
Mountain Climbers
Air Squats

From 8:00 – 14:00
40-30-20-10
Mountain Climbers
Push-Ups

From 14:00 – 20:00
30-20-10
Mountain Climbers
Burpees

*if you finish before the time-switch, rest.
**If you don’t finish, move on to next workout section.

FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#

06282020

06022020

by | Jun 2, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
5x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

30:00 AMRAP
200m Run
20x Clean and Jerks (1xAlt KB AHAP#)
20x Burpees

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

Coaching Talk (Nuts & Bolts Edition)

Coaching Talk (Nuts & Bolts Edition)

by | Jun 1, 2020 | Workhorse Podcast

COACHING TALK

Here are some of the topics we covered in today’s Video Podcast:

  1. What is an ‘athlete’
  2. How is ‘training’ different from ‘working out’
  3. Training for a GOAL.
  4. How do you or how to program for competitive athletes vs. regular athletes.
  5. Game planning your WOD (y or n) and why’s/how’s
  6. Intensity(heavy weights)  vs. form(perfect movement) vs. capacity training(as much as you can as fast as you can)
  7. How to get the most out of your training.
  8. How to train with intention.
  9. How do you redefine adversity for an athlete in the gym so they push harder or learn to push and work hard.
  10. How do you get through to someone.
  11. What do you do when you can’t get through to someone.
  12. How do you stay lean and still build muscle?