by Gene Crawford | May 5, 2020 | WF-WODS
VIDEO
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest) Jumping Jacks Plank Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 AMRAP 15x Air Squats 9x V-ups 3x Burpees
*Every 2:00, starting on the 0: 24x Line Hops
FINISHER 3x Rounds 10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object) 10x Unweighted Split Squat/Lunge
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
by Gene Crawford | May 4, 2020 | WF-WODS
VIDEO
WARMUP
10:00 of Mobility Examples:Aductor Stretch Banded Stretches Couch Stretch IT Band Pigeon Pose
WORKOUT
5x Rounds :30 work; :30 rest Plank Mountain Climbers Leg Levers
2:00 REST Then…
4x Rounds :20 Seconds Max Dumbbell Floor Press :20 Seconds Dumbbell Hold at Extension :20 Seconds Max Push-ups 1:00 REST*Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version 4x Rounds :20 Seconds Single Arm Plank Hold (3pt hold) :20 Seconds High Position (push-up) Plank Hold :20 Seconds Max Push-ups 1:00 REST *Do the first set on right side, 2nd set on left side, etc…
FINISHER 1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
by Gene Crawford | May 3, 2020 | WF-WODS
VIDEO
WARMUP
10:00 of Mobility Examples:Banded Stretches Lacross Ball – Glute Lacross Ball – Hamstrings Pigeon Pose
WORKOUT
21-18-15-12-9-6-3 (For Time) Russian KB Swings Push-ups
Bodyweight Only Version 21-18-15-12-9-6-3 (For Time) Air Squats Push-ups
FINISHER
2:00 Max Reps Sit-ups 2:00 Rest 2:00 Plank (do the best you can, accumulate the time in plank)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
by Gene Crawford | May 2, 2020 | WF-WODS
VIDEO
WARMUP
10:00 of Mobility Examples:Banded Stretches Lacross Ball – Glute Lacross Ball – Hamstrings Pigeon Pose
WORKOUT
“ZACHARY TELLIER” Hero WOD (https://wodwell.com/wod/zachary-tellier/ )For Time 10x Burpees 10x Burpees 25x Push-Ups 10x Burpees 25x Push-Ups 50x Lunges 10x Burpees 25x Push-Ups 50x Lunges 100x Sit-Ups 10x Burpees 25x Push-Ups 50x Lunges 100x Sit-Ups 150x Air Squats
Scaled Down Version = Cut all reps in half.
Complete the work in the order written, starting each new segment with the 10 Burpees.
Take your time with this workout, even if it takes you 1.5 hours to complete it. Keep going. But rest when and where you need to rest during it.
As always, if it hurts, know the difference between a workout hurt, and an injury hurt. If it’s injured or getting injured stop.
Score is the time it takes you to complete all the repetitions; 650 reps in total.
by Gene Crawford | May 1, 2020 | WF-WODS
VIDEO
WARMUP
10:00 of Mobility
Examples: Banded Stretches Couch Stretch IT Band Pigeon Pose
WORKOUT
WOD 1/2 Mile RunInto… 10-9-8-7-6-5-4-3-2-1: Goblet Squats BurpeesInto… 1/2 Mile Run
Bodyweight Only Version 1/2 Mile RunInto… 10-9-8-7-6-5-4-3-2-1: Jump Squats BurpeesInto… 1/2 Mile Run
Barbell Version 1/2 Mile RunInto… 10-9-8-7-6-5-4-3-2-1: Thrusters 45#/35# Burpees Over BarInto… 1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
by Gene Crawford | Apr 30, 2020 | WF-WODS
VIDEO
WARMUP
3x Rounds :30 Plank 10x Sit-ups 15x Toe-Touches
+5:00 of Mobility Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
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!