07022020

06292020

by | Jun 29, 2020 | WF-WODS

WARMUP

‘Protect Ya Neck’ Anti-Tech Neck Workout
3x Rounds
10x Nod Chin To Chest
10x Rotations Left
10x Rotations Right
10x Left Ear to Shoulder
10x Right Ear to Shoulder

*You will probably be sore tomorrow from this… stop staring down at your phone all day!

Get ~5:00 of Mobility

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

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…

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

07022020

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

07022020

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

07022020

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

07022020

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

07022020

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

07022020

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

07022020

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

07022020

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

07022020

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.