by Gene Crawford | Oct 4, 2016
Blackhawk Down (Seal Workout)
EVO 01
½ mile run
Max rep push ups in 2:00 (54)
EVO 02
“Sandbag Grinder PT”
10x burpee jump overs (long-ways)
20x sit ups (hold at chest)
10x get ups, right leg (hold on shoulder)
20x overhead press
10x get ups, left leg (hold on shoulder)
20x sit ups (hold at chest)
10x burpee jump overs (long-ways)
20x cleans
20x back squats
20x snatch to overhead toss
20x shoulder hold lunges (switch soulders)
*max rep pushups with bag on back (8)
EVO 03
3 rounds for time
5x pullups
10 pushups
15 situps
5 burpees
200 meter run
Bear Crawl up hill and back down
Stretch + Hydrate + Fuel
by Gene Crawford | Sep 25, 2016
EVO 01
½ mile run (9:20 pace)
Max rep push ups in 2:00 = 50
EVO 02
Sandbag Grinder PT (~20 minutes)
10x burpee jump overs (long-ways)
20x sit ups (hold at chest)
10x get ups, right leg (hold on shoulder)
20x overhead press
10x get ups, left leg (hold on shoulder)
20x sit ups (hold at chest)
10x burpee jump overs (long-ways)
20x cleans
20x back squats
20x snatch to overhead toss
20x shoulder hold lunges (switch soulders)
EVO 03
10 pushups
15 situps
5 burpees
sand bag carry 50 yards
pull sled 50 yards
Overall not a great workout today, it was really hot and I burned out really fast. Need to figure out how to push a little more in the heat.
by Gene Crawford | Sep 1, 2016
Baseline: ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm up: 3x rounds of Cindy
Metcon:
~250m run (run around building)
25x tire flip
~250m run (run around building)
25x tire flip
~250m run (run around building)
Strength:
100x partner push press (95#/65#)
Work Capacity:
100x jump rope double unders or 300x singles
75x air squats
50x sit ups
25x tire flip
15x pull ups
10x clapping push ups
Duarability:
Tabata jump rope (:20 on :10 off for 10x rounds)
5x Sled Push & Pull (increase weight as you progress through rounds)
Stretch + Hydrate & Fuel
by Gene Crawford | Aug 30, 2016
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up: 5x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats
Strength + Work Capacity: 4x Rounds
1x Rope Climb
10x Push Ups
10x Tire Flips
¼ Mile Run
Metabolic Work
21-15-9
Thrusters 45# bar
Push Ups
Durability:
3x Sled Push & Pull
Stretch + Hydrate & Fuel
by Gene Crawford | Aug 28, 2016
Got in a 60 minuted EMOM of walking and push ups. Pretty hard but i’m getting really close to closing out the 10k push up challenge. Hooyah!
