WARRIOR MINDSET

05172020

by Gene Crawford | May 17, 2020 | WF-WODS

WARMUP

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

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

WORKOUT

4x Rounds
15x Goblet Squats AHAP#
10x Renegade Rows 2xDB ~20#/35#
20x KBS AHAP#

3:00 Rest

3x Rounds
100x Jump Rope or 400m Run
10x Sit-Throughs

Bodyweight Version
4x Rounds
15x Sit-ups
10x Burpees
25x Air Squats

*Rest & 2nd Part remains the same.

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

05162020

by Gene Crawford | May 16, 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

‘THE 300’
30x Burpees
30x Thrusters 45#/35# Bar
30x Sit-Ups
30x Lunges
30x Push-ups
30x RKBS AHAP#
30x Box Jumps / Step Ups (20″)
30x Sumo KB High Pulls AHAP#
30x Lateral Jump-Over-Bar
30x Squats

‘THE 300’ Bodyweight Version
30x Burpees
30x Squat Jumps
30x Sit-Ups
30x Lunges
30x Push-ups
30x Mountain Climbers
30x Broad Jumps
30x V-ups
30x Lateral Line Hops
30x Squats

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

05152020

by Gene Crawford | May 15, 2020 | WF-WODS

WARMUP

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

WORKOUT

‘CORE SMASH’
3x Rounds (Perform for quality)
:30 Side Plank (each side)
10x V-ups
1:00 Forearm Plank
10x V-ups
1:00 Hands “Push-up” Plank
1:00 REST

FINISHER
1.5 Mile Run/Jog/Walk

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

05142020

by Gene Crawford | May 14, 2020 | WF-WODS

WARMUP

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

WORKOUT

Part 1 – 3x Rounds
10x Hang Cleans 95#/65# / KB Swings / Squat Jumps
10x Push-ups
10x Burpee Over Bar / Line Hops

Rest 2:00

Part 2 – 3x Rounds
10x Push-press 95#/65# / :20 Handstand Hold (or Max Hold)
10x V-ups
10x Jump Over Bar w/Squat / Line Hop w/Squat

Rest 2:00

Part 2 – 3x Rounds
10x Walking Lunges (each side)
10x Push-ups
10x Sit-ups

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

05132020

by Gene Crawford | May 13, 2020 | WF-WODS

WARMUP

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

WORKOUT

5x Rounds :20 work :10 rest
Goblet Squats AHAP#
Burpees
DB Alt Snatch AHAP#
V-ups
Flutter Kicks

Bodyweight Version
5x Rounds :20 work :10 rest
Lunges
Burpees
Jumping Jacks
V-ups
Flutter Kicks

Barbell Version
5x Rounds :20 work :10 rest
Front Squat 95#/65#
Burpees
Push Press 95#/65#
V-ups
Flutter Kicks

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

05122020

by Gene Crawford | May 12, 2020 | WF-WODS

WARMUP

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

WORKOUT

3x 5:00 Rounds (15:00)
10x DB/KB Single Arm (L) Thruster #AHAP
10x DB/KB Single Arm (R) Thruster #AHAP
10x V-ups
200m Run or 75x Jump Rope Singles

*Rest remainder of time left in 5:00, if you’re not finishing under 5:00, rest for 2:00
**Use a DB/KB weight you can complete 10x unbroken with
**This WOD is a sprint, so get after it… 🙂

Bodyweight Version
3x 5:00 Rounds (15:00)
20x Air Squats
:30 Plank Hold
10x V-ups
200m Run or 75x Jump Rope Singles

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