
06282020
WARMUP
Get ~5:00 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!
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
2x Rounds
10x Air Squats
6x Lunges
4x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
5x Rounds
100x Jump Rope or 200m Run
25x Sit-ups
25x Leg Raises
25x 4ct Sit-ups *(2 full sit-ups = 1 Rep)
25x 4ct Flutter Kick
FINISHER
2:00 Max Push-ups
A benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.
(more…)Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
‘OMAR’
10x Thrusters 95#/65#
15x Bar Facing Burpees
20x Thrusters 95#/65#
25x Bar Facing Burpees
30x Thrusters 95#/65#
35x Bar Facing Burpees
*https://www.crossfit.com/workout/2013/05/21#/comments
BODYWEIGHT
10x Jump Squats
15x Burpees
20x Jump Squats
25x Burpees
30x Jump Squats
35x Burpees
*Burpees are no-pushup burpees
Tabata
(16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
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
2x Rounds
1:00 Plank
10x Sit-ups
15x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
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
Tabata
(24x Rounds :20 Work with :10 Rest)
Jumping Jacks
Hollow Hold
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
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
Get ~15:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
2x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
10-9-8-7-6-5-4-3-2-1 For Time
No Push-up Burpee
Push-ups
Jump Squat
2x Rounds
10x Air Squats
10x Lunges
4x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
50-40-30-20-10
DB Alt Snatch
Sit-ups
Air Squats
BODYWEIGHT
50-40-30-20-10
Jumping Jacks
Sit-ups
Air Squats
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
4x Rounds
8-12-16-20 Deadlift
20-16-12-8 Clean & Jerk
200m Run Between Rounds
*Use same bar/weight
BODYWEIGHT
4x Rounds
8-12-16-20 Burpees
20-16-12-8 Push-ups
8-12-16-20 Sit-ups
200m Run Between Rounds
3x Rounds
5x Down Dog Push-ups
10x Air Squats
15x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
“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
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
1:00 Plank
10x Sit-ups
15x Toe-Touches
1:00 Wall Sit
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
5K Run/Walk
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
3x Rounds
100x Jump Rope or 400m Run
20x Sit-ups
20x Leg Raises
20x Sit-ups
20x 4ct Flutter Kick
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
3-6-9-12-15-18-21 (21:00 CAP)
V-Ups
Push-ups
Air Squats
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
Tabata
(8x Rounds :20 Work with :10 Rest)
Air Squats
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
30x Rounds
:40 secs on :20 sec off
1x Burpee
2x Air Squats
3x Push Ups
4x Lunges
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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
2x Tabata (16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
50x Box Jump Overs
50x 2xDB/KB Sumo DL High Pulls
50x Ring Rows
50x Plank Shoulder Taps
50x 2xDB Bent Over Rows
Get ~15:00 of Mobility
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Neck Stretches
Pigeon Pose
QL Stretch
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
20-30:00 of active recovery – run/jog/ruck/bike/walk
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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.
20x Burpees (or 10x Up-Downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
Tabata For Each Movement (:20 Work / :10 Rest) [32:00]
RKBS
Goblet Squats
Push-ups
Lunges (hold Medball)
Medball Sit-Ups
Box Jumps (or Step Ups)
Plate Ground-to-Overhead
Air Squats
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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#
10x Air Squats
10x Good Morning w/band or w/o band
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
For Time
400m Run
30x Lunges
400m Run
30x Burpees
400m Run
30x Push-ups
400m Run
2:00 Plank
400m Run
1:00 Plank
400m Run
3x Rounds
10x Air Squats
5x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
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)
Here are some of the topics we covered in today’s Video Podcast: