by Gene Crawford | Jul 17, 2016
Baseline + Warm Up
~10 minutes – Mat Chan Warm Up
1 Lap around the park track
Rnd 1
200 Yard sandbag carry+ 3x SB Back Squat every 50 Yards
200 Yard run (no weight) + 3x Burpees every 50 Yards
200 Yard Tire Flips
Rnd 2
20x Sandbag front squats
20 Push Ups
20x Sandbag thrusters
20 Push Ups
20x Sandbag shoulders (10 each side)
20 Push Ups
Rnd 3
Pull the sled 200 yards
Tire Deadlift 5x every 20 yards, carry 200 yards
Rnd 4: THE HILL
Hill Sprints
Hill Climbs with Sandbag
Tire Flips – Go up the hill…
Finisher
1 Lap around the park track with 5x push ups every 20 yards (25 sets)
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 11, 2016
Warmed up with some 1:00 static stretches, x4
Side Kick Drills for 10 minutes
Kick Drills; all kicks on heavy bag for 10-minutes
Stance Drills: Held stances for :20 x 5. Front Stance, Horse Stance, Cat Stance, Back Stance
½ Round Kick Drills: 10 each leg with 10 push ups 10x rounds (200 kicks, 100 push ups)
by Gene Crawford | Jul 10, 2016
Ran 2 miles in about 30 minutes. Not my best, but getting going on run training…
Did 50 pushups once I got back home.
by Gene Crawford | Jul 8, 2016
Morning:
Stairs… 1 mile up, about 5,000 stairs. Burning quads/legs.
https://connect.garmin.com/activity/embed/1247186054
+1,000 elevation gain today!
Evening:
Last run around the area here in Lake Lure. EMOM push ups for 34 minutes with some jogging in between sets.
Then: 10x rounds of 5x inverted rows with the TRX and 5x push ups.
220 Push Ups
