WARRIOR MINDSET

04292020

by Gene Crawford | Apr 29, 2020 | WF-WODS

WARMUP

20x Burpees (or 10x Up-Downs)

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

3x Rounds
1:00 DB/KB Alt Hang Clean & Jerks (sub jump squats if no DB)
1:00 V-ups
1:00 Air Squats
1:00 Step-Ups Onto Something Box or whatever
1:00 Jump Rope (Singles) or Jumping Jacks
1:00 Rest

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

04282020

by Gene Crawford | Apr 28, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

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

Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest

Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x 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!

04272020

by Gene Crawford | Apr 27, 2020 | WF-WODS

WARMUP

1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

‘ANNIE’
50-40-30-20-10 (For Time)
Double Unders (2:1 Jump Rope Singles) or Jumping Jacks
Sit-ups

FINISHER
2:00 Max Push-ups

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

04262020

by Gene Crawford | Apr 26, 2020 | WF-WODS

WARMUP

10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

Single DB/KB Workout
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Reverse Lunge to Overhead Press (alt legs each rep)
Supermans
KBS
Floor Press to Sit-ups
DB Alt Snatch
Plank

Bodyweight Only Version
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Lunges
Supermans
Air Squats
Sit-ups w/2x Punches at Top
Air Squat to alt Front Kicks
Plank

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

04252020

by Gene Crawford | Apr 25, 2020 | WF-WODS

WARMUP

1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

Every 4:00 for 6 Rounds:
10x Alternating Single DB Hang Clean & Jerks
15x Push-ups
30x Air Squats

Bodyweight Only Version
Every 4:00 for 6 Rounds:
10x Lunges
15x Push-ups
30x Air Squats

Barbell Version
Every 4:00 for 6 Rounds:
10x Clean & Jerks 95#/65#
10x Push-ups
10x Front Squats 95#/65#

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

04242020

by Gene Crawford | Apr 24, 2020 | WF-WODS

WARMUP

Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank

+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Romanian Deadlifts DB/KB (or sub in Barbell DL)
Single Arm DB/KB Overhead Hold (L)
Single Arm DB/KB Overhead Hold (R)

Bodyweight Only Version 4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Toe Touches (Wide Legs)
Mountain Climbers
Wall Sit

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