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 24, 2016
.5 mile run
2x Rounds
10x Sandbag Burpee
10x Sandbag Clean
10x Sandbag Sit up
10x Sandbag Squat Clean
3x Overhead Tire Toss
10x Tire Flips
by Gene Crawford | Sep 7, 2016
Warm Up:
½ mile run (5 mins)
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 squat cleans
20x front squats
20x back squats
20x shoulder hold lunges (switch soulders)
*max rep pushups with bag on back (10)
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 | Sep 14, 2015
Outdoor Conditioning
Warm Up
Long 30#+Tire Pull: ~100 Yards
3x Rounds
60 Yard Tire Pull Forward Walk
60 Yard Tire Pull Backwards Walk
10x 30# Sandbag Back Squat
10x 30# Overhead Split Lung Sandbag Throws
10x Box Jumps (up and over x2)
3x Rounds
30 Yard Tire Pull – Pull Between Legs
30 Yard Tire Pull – Lateral Movement
AMRAP of Bear Complex with 30# Sandbag
– (3x bent over row, 3x Hang Cleans, 3x Power Snatch )
