by Gene Crawford | May 20, 2016
Baseline + Warm Up:
Downward Dog
Deep Dragon Stretch
Leg Cradle Walks
SpiderMans
Stiff Leg Dead Lift (Single Leg with Reach/each leg)
Butt Kicker to Straight Leg Kick
6x Burpees
12x Pushups
24x Bodyweight Squats
1x 200 Yard Run
3x Rounds
200 Yard sandbag carry 60#
200 Yard sled pull 60#
400 Yard run without sandbag
[did one round “heavy” with the 20# weight vest]
5x Rounds
2x 20 Yard Tire Pull “Sprints”
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
30x Reps
Sandbag Burpee + Back Squat 60#
3x Rounds
5x Burpees
1x 20 Yard Bearcrawl Tire Pull (AKA Tractor Pulls)
Finisher: 3-5x Take turns carring heavy shit up and down stairs #AHAFP
4x 60#
1x 140#
by Gene Crawford | May 20, 2016
“Explosive Training Complex 03”
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Conditioning:
3x Rounds of Cindy
Strength +Work Capacity:
1a. Box Squats – 5x sets 5x reps
1b. Box Jumps – 5x sets 5x reps
2a. Bench Press – 5x sets 5x reps
2b. Plyo Pushups (hand claps) – 5x sets 5x reps
3a. Death by Thrusters (#95)
Minute 1 you do 1 thruster
Minute 2 you do 2 thrusters
Minute 3 you do 3 thrusters
Etc… until you can not finish your thrusters within the minute.
3b. One Arm Dumbell Snatch 5x sets x6 reps (3 each side): #60
Durability:
Tabata Row (10x :20 on :10 off) ~1,000m
Stretch + Hydrate & Fuel
by Gene Crawford | May 13, 2016
Baseline + Warm Up:
ROM Drills (Mat Chan Warm up “light”):
Bands + Bag Work:
3x Rounds
– 12x side to side band pulls + 4x punches
– 12x forward band pulls + 4x punches
Sled Pull + Bag Work:
3x Rounds
– 6x forward pull 6x steps + 1x Burpee + 4x punches
3x Hammer Throws #25/Kettlebell
Hydrate + Fuel
by Gene Crawford | May 12, 2016
Baseline + Warm Up:
ROM Drills (w/movenat movements):
25x Jumping Jack (arms behind back)
12x Forward Jacks (arms in front to back)
10x Downward Dog to walk out Push Ups (reverse tree, 10, 9, 8, ….)
5x Deep Dragon Stretch (each leg)
10x Knee to Chest Lunges (each leg)
10x Leg Cradle Walks
10x SpiderMans
10x Stiff Leg Dead Lift (Single Leg with Reach/each leg)
2x 15 Yards Butt Kicker to Straight Leg Kick
2x 15 Yards High Knee Skips
2x 15 Yards High Knee Run
2x 15 Yards Straight Leg Skips
4x 15 Yards Back Pedal to Sprint
3x Rounds:
200 Yard sandbag carry #AHAFP
200 Yard sled pull #AHAFP
400 Yard run without sandbag
30 Yard overhead KB carry #25
2x Hammer Throws #25/Kettlebell
Hydrate + Fuel
by Gene Crawford | Apr 26, 2016
Fight Club: We had 10 students and 2 fitness students in fight club tonight. Overall good night of sparring. We did a TON of rounds and just worked through it for the purpose of conditioning.
Had a bit of bad start, I walked in the room and all the kids were acting crazy. Had to call them all down and made them run laps and pump out some push ups. Grumble…
