WARRIOR MINDSET

04172020

by Gene Crawford | Apr 17, 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

5x 3:00 AMRAP
(Rest 1:00 between rounds)
6x Burpees
8x DB/KB Goblet Squat (or find Odd-Object)
10x Lateral Hops Over KB/DB or Odd-Object

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

04102020

by Gene Crawford | Apr 10, 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

15:00 AMRAP
10x Push-ups
10x Hip Bridges
10x Jumping Squats (Air Squats)
10x V-ups
:30 Plank

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

04092020

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

WARMUP

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

+5:00 of Mobility

WORKOUT

2:00 Max Push-ups
Rest 2:00 Then
2:00 Max Sit-ups
Rest 2:00 Then
Max Time in Plank

Then

Run/Walk 1 Mile (Neighborhood Permitted)

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

04082020

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

WARMUP

3x Rounds
10x Air Squats
5x Down Dog Stretch to Cobra
6x Runner Stretch

+5:00 of Mobility

WORKOUT

3x Rounds
20x Forward Lunges (hold weight if you have it)
10x Push-ups
20x Skaters
10x Burpees
10x Side Plank w/Rotations ALT Sides

FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit

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

04072020

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

WARMUP
20x Burpees (or 10x Up-Downs)

+5:00 of Mobility
Examples: https://workhorse.fitness/mobility/

WORKOUT
5x Rounds :20 work :10 rest
Goblet Squats (or Air Squats)
Burpees (or Up-Downs)
DB/KB Alt Snatch (or Jump Squats)
Plate Ground to Overhead (or Push-ups)
Flutter Kicks

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