WARRIOR MINDSET

05232020

by Gene Crawford | May 23, 2020 | WF-WODS

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest, wear it. 20#

MURPH Scaled Version #1 (1/2 Murph)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run

MURPH Scaled Version #2 (1/4 Murph)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run

If you can’t do pull ups, because you don’t have a bar or can’t do them. Then substitute V-ups.

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

05222020

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

WARMUP

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

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest

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

05212020

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

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

12:00 CHIPPER
50x Double Unders or 100x Single Unders
40x RKBS (54/36) or Odd Object Goblet Squat
30x Burpees
20x Box Jumps 24”/20” or Step Ups
10x Clean & Jerk 115#/85# or 20x Push-ups + :20 sec Handstand Hold

12:00 CHIPPER Bodyweight Version
50x Double Unders or 100x Single Unders
40x Squat Jumps
30x Burpees
20x Step Ups
20x Push-ups
:20 sec Handstand Hold

Rest as needed…

‘ABS ATTACK’
2x 1:00 side plank (1x each side)
Rest :30 sec between sets

2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets

3×12 v-ups
Rest as needed between sets

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

05202020

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

WARMUP

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

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

15:00 AMRAP
5x Burpees
10x Walking Lunges
15x Sit Ups
20x Air Squats

Then

Easy pace jog or walk ~1 to 2 Miles

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

05192020

by Gene Crawford | May 19, 2020 | WF-WODS

WARMUP

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

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

800m Run
Rest 3:00…
400m Run
Rest 2:00…
200m Run

10:00 AMRAP
10x Air Squats
10x Hand Release Push-ups
10x V-ups

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

05182020

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

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

‘Furiosa’

Beginner 3x Rounds
Intermediate 5x Rounds
Advanced 7x Rounds

20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
10x Leg Lifts

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