WARRIOR MINDSET

05112020

by Gene Crawford | May 11, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

(Tabata = 8x Rounds of :20 work :10 rest)

Tabata 1: Ground to Overhead w/Plate AHAP#
Tabata 2: Alt Legs V-up
Tabata 3: OH Plate Lunges AHAP#
Tabata 4: Box Jumps or Step-Ups
Tabata 5: Double Unders or Singles

Bodyweight Only Version
Tabata 1: Jump Squats
Tabata 2: Alt Legs V-up
Tabata 3: Walking Lunges
Tabata 4: Alt Push-ups & Planks
Tabata 5: Jumping Jacks

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

05102020

by Gene Crawford | May 10, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

12:00 AMRAP
10x Reverse Lunge to OH Press DB/KB #AHAP
10x Hand Release Push-ups
20x Skaters (side to side hops/skips)

Then…

2x DB’s #AHAP
4×10 Weighted Split Squats/Lunges (2x per side)
4×10 Strict/Shoulder Press (2x per side)
4×10 Floor Press (2x per side)

FINISHER

3 Point Plank Row 2x(each arm) x10 w/DB/KB/Whatever you got
2×10 V-ups
2×1:00 Single Leg Plank

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

05092020

by Gene Crawford | May 9, 2020 | WF-WODS

WARMUP

1:00 Couch Stretch (on both sides)
:30 Three-points touch (on both sides)
:30 Forward stretch (legs together)
:30 Forward Stretch(legs apart)
1:00 Plank Hold
1:00 Wall Sit

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

‘Medusa’s Challenge’
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups

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

05082020

by Gene Crawford | May 8, 2020 | WF-WODS

WARMUP

20x Burpees (or 10x Up-Downs)

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

4x Rounds :30s Work / :30s Rest
R arm DB Thruster
L arm DB Thruster
Alternating Single Arm Devil’s Press with DB
Goblet Squat with DB
1:00 REST

*Lots of planned rest in this WOD – so get after it when it’s time to work…
Go lighter than you think you should on the DB’s

Bodyweight Version
6x Rounds :30s Work / :30s Rest
Air Squats
Plank Hold
Air Squats
Wall Sit
1:00 REST

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

05072020

by Gene Crawford | May 7, 2020 | WF-WODS

WARMUP

3x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

20:00 EMOM
Minute 1: 20x Ground to Overhead Plate 35#/25#
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats AHAP#
Minute 4: Rest

Bodyweight Version
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 15x Sit-ups
Minute 4: Rest

Barbell Version
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 6x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest

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

05062020

by Gene Crawford | May 6, 2020 | WF-WODS

WARMUP

1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest

Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest

Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest

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