WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

06202020

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

06202020

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

06202020

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

06202020

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

06202020

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

06202020

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.

06202020

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#

06202020

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?
06202020

05292020

by | May 29, 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

Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest

*Greek huntress and an exceptional athlete. She was also a favourite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.

06202020

05282020

by | May 28, 2020 | WF-WODS

WARMUP

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

Get ~5:00 of Mobility

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

WORKOUT

3x Rounds of Tabatas
(Tabata = 8x rounds :20 work & :10 rest)
2 handed KB swing
Left hand RKB swing
Left hand KB thruster
Double hand KB swing
Right hand RKB swing
Right hand KB thruster
2 handed KB swing
Burpees

WHF Podcast 31 – MURPH 2020 ACTUAL

WHF Podcast 31 – MURPH 2020 ACTUAL

by | May 24, 2020 | Workhorse Podcast

MURPH 2020 ACTUAL

Smaller group than the past couple of years. But still an epic workout. Murph is in a class all it’s own. You either show up and do it, or you don’t. Simple as that.

Showing our thanks as a small Gym Community to those that served and paid the ultimate price.

Hooyah and thank you!

06202020

0524-252020

by | May 24, 2020 | WF-WODS

If you haven’t done MURPH yet. Do it today!

The programmed work for today is for the day after MURPH and the day after that. Monday is Memorial Day anyways, so rest up. Eat that burger and drink that beer 🙂

WARMUP

Get ~25:00 of Mobility

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

WORKOUT

Get 1 to 2 miles of brisk walk or slow jog.

We’re looking for active recovery for ~ 20:00

06202020

05232020

by | May 23, 2020 | WF-WODS

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest, wear it. 20#

MURPH Scaled Version #1 (1/2 Murph)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run

MURPH Scaled Version #2 (1/4 Murph)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run

If you can’t do pull ups, because you don’t have a bar or can’t do them. Then substitute V-ups.

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!