by Gene Crawford | Oct 26, 2016
“SWAT WOD 001” (Special Weapons And Tactics) is a term for law enforcement units which use specialized or military equipment and tactics in the United States.
Baseline & Warm up: ROM Drills ~5 minutes
Benchmark: 3x Rounds – Cindy
SWAT WOD:
For Time (20 minute time-cap)
1 Mile Run
20 Pull Ups
50 Sit Ups
50 Push Ups
Heavy Carry “Diane”
3x Rounds
1x Stair Climb #AHAFP
21-15-9 reps: Push Ups
Strength + Work Capacity:
4x Rounds
10x Push ups
15x Sandbag Situps
5x Sandbag Burpee + Back Squat
100 Meter Sandbag carry
10x Box jumps
**use weight vest if you have one
Stretch + Hydrate & Fuel
by Gene Crawford | Oct 19, 2016
Baseline + Warm Up: ~5 minutes – Mat Chan Warm Up
1x Run around stadium (⅓ Mile)
100x For Time
20x Sandbag back squats
20 Push Ups
20x Sandbag thrusters
20 Push Ups
20x Sandbag shoulders (10 each side)
1x Run around stadium (⅓ Mile)
TEST
~ 1x Bear crawl hill + 1x bear crawl hill (with weight)
~ 1x Crab walk hill
100x For Time
20x Sandbag back squats
20 Push Ups
20x Sandbag Burpees
20 Push Ups
20x Sandbag shoulders (10 each side)
1x Run around stadium (⅓ Mile)
TEST
~ Hand walk up stairs (5 flights)
Stretch + Hydrate & Fuel
by Gene Crawford | Aug 26, 2016
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up: 3x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats
Strength + Work Capacity: 4x Rounds
10 Push ups
15 Situps
5 Burpees
100 Meter Sand Bag carry (up and down stairs)
10x Box jumps
**use weight vest if you have one
Durability:
30 Minute EMOM (Run + 5x Push ups)
Stretch + Hydrate & Fuel
by Gene Crawford | Jul 28, 2016
Baseline + Warm Up
~10 minutes – Mat Chan Warm Up
3x Rounds
½ Mile Run
1x Rope Climb
10x Tire Flips
5x Rounds
Cindy
5x Pull Ups
10x Push Ups
15x Squats
3x Rounds
20 Yard Sled Push + Sprint back to start
20 Yard Dynamic sled pull to chest with TRX from knees, hop up walk out to line length.
by Gene Crawford | Jul 17, 2016
Baseline + Warm Up
~10 minutes – Mat Chan Warm Up
1 Lap around the park track
Rnd 1
200 Yard sandbag carry+ 3x SB Back Squat every 50 Yards
200 Yard run (no weight) + 3x Burpees every 50 Yards
200 Yard Tire Flips
Rnd 2
20x Sandbag front squats
20 Push Ups
20x Sandbag thrusters
20 Push Ups
20x Sandbag shoulders (10 each side)
20 Push Ups
Rnd 3
Pull the sled 200 yards
Tire Deadlift 5x every 20 yards, carry 200 yards
Rnd 4: THE HILL
Hill Sprints
Hill Climbs with Sandbag
Tire Flips – Go up the hill…
Finisher
1 Lap around the park track with 5x push ups every 20 yards (25 sets)
