WARRIOR MINDSET

04232020

by Gene Crawford | Apr 23, 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 (split reps in half each side)
5x Rounds (For Time)
10x Thrusters
10x Cleans
10x Shoulder Press
10x Goblet Squat
10x Snatch

Bodyweight Only Version
5x Rounds (For Time)
10x Air Squats
10x Push-ups
10x V-ups
:30 Second Plank

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

04222020

by Gene Crawford | Apr 22, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

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

WORKOUT

12:00 AMRAP
12x Push-ups
18x DB/KB Swings
24x Sit-ups

Barbell Version
12:00 AMRAP
12x Push-ups
18x Thrusters 45#/35#
24x Sit-ups

FINISHER
1 Mile Run/Walk

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

04212020

by Gene Crawford | Apr 21, 2020 | WF-WODS

WARMUP

2x Rounds
10x Air Squats
10x Lunges
2x Runner Stretch
12x Toe Touches

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

WORKOUT

15:00 AMRAP
20x Single Arm ALT DB/KB Snatches
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees
40x Double-Unders (3:1 Singles) or Jumping Jacks

*For bodyweight only, sub the DB/KB Snatches with Air Squats

Barbell Version
15:00 AMRAP
20x Clean & Jerk 95#/65#
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees over Bar
40x Double-Unders (3:1 Singles) or Jumping Jacks

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

04202020

by Gene Crawford | Apr 20, 2020 | WF-WODS

WARMUP

20x Burpees (or 10x Up-Downs)

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

WORKOUT

Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Reverse Lunge to Overhead Press
10x Single Leg Deadlift
10x Shoulder Press
10x Goblet Squats
20x 1 Arm Swing RKBS

Body Weight Version

5x Rounds (For Time)
10x Reverse Lunges
20x Windmill Toe Touches
10x Push-ups
15x Air Squats
20x Jumping Jacks

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

04192020

by Gene Crawford | Apr 19, 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

Round 1) Start 0:00…
3x Rounds:
20x Jumping Squats
20x Plate Ground-to-Overhead

Round 2) @ 5:00…
3x Rounds:
20x Goblet Squats
20x Sit-ups

Round 3) @ 15:00…
3x Rounds:
20x Jumping Squats
20x Single Arm DB/KB Snatch

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

04182020

by Gene Crawford | Apr 18, 2020 | WF-WODS

WARMUP

Today’s warm up is to work 10:00 of Mobility

+10:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.

WORKOUT

5x Rounds (For Time)
400m Run
30x Plate Ground-to-Overhead
15x Burpee to Plate

Scaled
5x Rounds (For Time)
25x Jumping Jacks
1:00 Plank
25x Air Squats
1:00 Wall Sit
25x Push-ups

Gym Version
5x Rounds (For Time)
400m Run
10x Clean & Jerks 95#/65#
10x Burpee Over Bar

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