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 12, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning Rnd 1:
3x Rounds – Cindy
Strength +Work Capacity: (metcon)
*40 seconds of high intensity cardio between each set*
Power Clean 3x 3x
300x jump rope singles
DB Bench Press (or floor press) 3x 6x
30x box jumps
DB Rows 3x 6x
30x burpees
Front Squats 3x 5x
30 kb swings (american)
Deadlift 3x 5x
30 yard bear crawl
Conditioning Rnd 2:
3x Rounds – Sled Push 10 yards + 1 lap/sprint around Dojo
Durability:
Tabata Jump Rope (8x :20 on :10 off)
Stretch + Hydrate & Fuel
For workout reference: https://youtu.be/JBPc8bGJ9lA?list=PL8-D9KeyZL863FKp2XN0pipeowJVjPtso
by Gene Crawford | Mar 17, 2016
Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching
Warm up:
100 Jump Rope Singles
20x burpees
100 Jump Rope Singles
20x power snatch (45# bar only)
Strength + Stamina:
1,000m Row
then
4 rounds, not timed:
10x front rack step ups @ 95#-135#/65#-95#
15x box jumps (24in/20in)
Work Capacity:
Complete the following for time:
30x burpees
100 Jump Rope Singles
15x power clean (135#/95#)
200 Jump Rope Singles
15x power clean (135#/95#)
100 Jump Rope Singles
30x burpees
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 9, 2016
Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching
Warm up:
4x Rounds
Run 200m
10x ring row
10x push jerk
10x knees to elbow.
Strength:
Push press: 10 rounds – Every 90 seconds, perform 2x push press. Work up to a max double for the day. With these, you must pause 3 seconds in the rack position, so touch and go is not permitted. 2x Max = 170#
Work Capacity/Conditioning:
3x Rounds
Prowler Pull + Push 20yards
5x Box Jumps
5x Push Jerks (95#)
Stretch + Hydrate & Fuel
by Gene Crawford | Sep 2, 2015
Warmup with some 40# barbell lifts/squats
Metcon
3x Rounds
100x Singels Jump Rope
15x Kettlebell swings 1pood
8x Cleans 95#
Conditioning
1, 2, 3, 4, 5
Clean & Jerk 95#
Burpees
Durability
3x Prowler Push
3x Farmers Walk
