WARRIOR MINDSET

06292020

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

WARMUP

‘Protect Ya Neck’ Anti-Tech Neck Workout
3x Rounds
10x Nod Chin To Chest
10x Rotations Left
10x Rotations Right
10x Left Ear to Shoulder
10x Right Ear to Shoulder

*You will probably be sore tomorrow from this… stop staring down at your phone all day!

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees

**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…

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

06282020

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

WARMUP

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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

06272020

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

WARMUP

2x Rounds
10x Air Squats
6x Lunges
4x Runner Stretch
20x Toe Touches

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

5x Rounds
100x Jump Rope or 200m Run
25x Sit-ups
25x Leg Raises
25x 4ct Sit-ups *(2 full sit-ups = 1 Rep)
25x 4ct Flutter Kick

FINISHER
2:00 Max Push-ups

06262020

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

WARMUP

Get ~10:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

‘OMAR’
10x Thrusters 95#/65#
15x Bar Facing Burpees
20x Thrusters 95#/65#
25x Bar Facing Burpees
30x Thrusters 95#/65#
35x Bar Facing Burpees
*https://www.crossfit.com/workout/2013/05/21#/comments

BODYWEIGHT
10x Jump Squats
15x Burpees
20x Jump Squats
25x Burpees
30x Jump Squats
35x Burpees
*Burpees are no-pushup burpees

06252020

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

WARMUP

Tabata
(16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

8:00 AMRAP
1-3-5-7-9-12… etc. Pull-ups / Bent Over Row (Barbell or 2xKB/DBs)
2-6-10-14-18… etc. Push-ups
3-9-15-21-27… etc. Air Squats

Rest 5:00

8:00 AMRAP
8x 1xDB Alt Snatch
4x Pistols Alt
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold

BODYWEIGHT

8:00 AMRAP
1-3-5-7-9-12… etc. Push-ups
2-6-10-14-18… etc. V-ups
3-9-15-21-27… etc. Air Squats

Rest 5:00

8:00 AMRAP
4x Burpees
4x Pistols Alt (or 2x Air Squats)
2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold

06242020

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

WARMUP

2x Rounds
1:00 Plank
10x Sit-ups
15x Toe-Touches

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

14:00 EMOM
10x Air Squats + 8x DB Alt Snatch

3:00 AMRAP
Max 1xDB Alt Devil Press

12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 12x Burpees
Min 3: 16x Alt Leg V-Ups

3:00 AMRAP
Max 1xDB Alt Devil Press

BODYWEIGHT

14:00 EMOM
10x Air Squats + 5x Push-ups

3:00 AMRAP
Max Burpees

12:00 EMOM
Min 1: Max Air Squats (set the pace and repeat # each round)
Min 2: 10x Push-ups
Min 3: 16x Alt Leg V-Ups

3:00 AMRAP
Max Burpees