by Gene Crawford | Jul 14, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Strength:
Complete as many rounds and reps as possible in 7 minutes of:
10x power snatches (95#)
3x chest to bar pullups (or just pullups)
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (45#)
Push ups
Lateral jumps over the bar x2
Durability:
5x Sled Push then Sled Pull
1x Rope Climb Attempt… *sad*
Stretch + Hydrate & Fuel
by Gene Crawford | Jul 1, 2016
The SPARTAN
Baseline + Warm Up:
~5 minutes – Mat Chan Warm Up
‘300’
25 Pull-ups
50 Sandbag Snatch
50 Push-ups
50 Sandbag Squats
50 Sit-Ups
50 Sandbag Shoulders
25 Pull-ups
Endurance: Distance ~2 miles
EMOM 5x Push ups + Carry Sandbag for remainder of minute. #AHAFP
by Gene Crawford | Jun 24, 2016
Baseline + Warm Up:
~5 minutes – Mat Chan Warm Up
3x Rounds
200 Yard sandbag carry #AHAFP
200 Yard run (no weight) + 3x Burpees every 100 Yards
100 x 100 For Time
20x Sandbag front squats
20 Push Ups
20x Sandbag thrusters
20 Push Ups
20x Sandbag shoulders (10 each side)
20 Push Ups
20x Sandbag alt lunges (10 each leg)
20 Push Ups
20x Sandbag Burpees
20 Push Ups
30x Reps
Sandbag Burpee + Back Squat #AHAFP
Finisher:
3-5x Take turns carring heavy shit up and down stairs #AHAFP
by Gene Crawford | Jun 11, 2016
Baseline + Warm Up:
~5 minutes – Mat Chan Warm Up
3x Rounds
200 Yard sandbag carry #AHAFP
200 Yard KB (or sandbag) Farmer’s Carry
200 Yard run (no weight) + 3x Burpees every 100 Yards
3x Rounds
5x Burpees
20 Yard Bear Crawl + Sandbag Drag
15x KB Swings (American)
2x Ladder Drills (In & Outs + Icky Shuffle)
3x Rounds
4x Med Ball Overhead Toss (as far as you can throw) sprint back to ball and repeat.
10x Sandbag Back Squat #AHAFP
10x Box Jumps **or hurdle something (a person) or jump up on something
10x Push Ups
30x Reps
Push Ups
Finisher:
3-5x Take turns carring heavy shit up and down stairs #AHAFP
FYI: 90 degrees today, HAF….
by Gene Crawford | May 28, 2016
Baseline + Warm Up:
Downward Dog + L/R Leg Stretch
Deep Dragon Stretch
Leg Cradle Walks
SpiderMans
Stiff Leg Dead Lift (Single Leg with Reach/each leg)
Butt Kicker to Straight Leg Kick
10x Push Ups
10x Squats
3x Rounds
200 Yard sandbag carry #AHAFP
200 Yard KB Farmer’s Carry
200 Yard run (no weight) + 3x Burpees every 100 Yards
5x Rounds “Brenton++”
Bear Crawl 100’ + Standing Broad Jump 100’ (**3 burpees for every 5x broad jumps)
20x KB/Rope Curls
2x Ladder Drills (In & Outs + Icky Shuffle)
3x Rounds
4x Med Ball Overhead Toss (as far as you can throw) sprint back to ball and repeat.
10x Sandbag Clean & Press #60
**clean from ground, front rack & squat to overhead press
10x Box Jumps **or hurdle something (a person) or jump up on something
10x “Hulk Slams” on the Battle Ropes
10x Reps
Sandbag Burpee + Back Squat #AHAFP
