by Gene Crawford | Jun 24, 2016
Baseline + Warm Up:
~5 minutes – Mat Chan Warm Up
3x Rounds
200 Yard sandbag carry #AHAFP
200 Yard run (no weight) + 3x Burpees every 100 Yards
100 x 100 For Time
20x Sandbag front squats
20 Push Ups
20x Sandbag thrusters
20 Push Ups
20x Sandbag shoulders (10 each side)
20 Push Ups
20x Sandbag alt lunges (10 each leg)
20 Push Ups
20x Sandbag Burpees
20 Push Ups
30x Reps
Sandbag Burpee + Back Squat #AHAFP
Finisher:
3-5x Take turns carring heavy shit up and down stairs #AHAFP
by Gene Crawford | Jun 22, 2016
Dojo Open Floor:
We drilled 5x kicks on each side. Then did some wall drills; Front, Side & ½ Round on knee 10x each. Side Kick 10x, Side Kick hold 5, 6, 7, 8, 9 seconds. Side kick up-downs 10x each leg.
Then drilled ½ round, with kick to stomach against a partner with push ups in between: 10x kick + 10x pushups for 20 rounds.
After I got home, I did 2 miles with 5x pushups EMOM for 40 minutes.
300x push ups today!
by Gene Crawford | Jun 20, 2016
Warm Up: Stretches + ROM
Kick Drills:
5x each kick on heavy bag
Side Kick (each side) 1-9 kicks
Side Kick (each side) 5x, 6x, 7x, 8x, 9x kicks
Side Kick (each side) hold extended for 5, 6, 7, 8, 9 seconds
Side Kick (each side) 40x kicks
Strength:
10x Rounds
3x pull ups
10x push ups
by Gene Crawford | Jun 19, 2016
2 miles + 175 pushups
5x Rounds
5x Pull Ups
10x Push Ups
by Gene Crawford | Jun 16, 2016
3.2 miles. 250 pushups.
Very hot tonight, very humid. Got in a swim when done. Good night.
