by Gene Crawford | Feb 21, 2015
Baseline:
ROM Drills ~10minutes
500m row
5 rounds – 5x push press, 5x pushups
(start at 45#/35# then increase 10# every round)
Strength:
Push press 75% of 1RM 3 reps x 10 sets
Work Capacity: “Lumberjack 20”
20 Deadlifts (275#)
Run 400m
20 KB swings (25#)
Run 400m
20 Overhead Squats (115#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45# each)
Run 400m
For time.
Durability:
5 rounds – 20x KB swings (35#/25#), 10x sit ups, 5x push ups
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 19, 2015
Baseline:
ROM Drills ~10minutes
500m row
Strength:
5 rounds – 5x zercher squats, 5x hang push jerks, 5x pushups
(start at 45#/25# then increase 10# every round)
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips
Work Capacity:
400m run
15x ground to overhead (105#/135#)
400m run
Durability:
Tabata row (goal is ~1,000m)
(Tabata is 8 rounds of 20 seconds work, 10 second rest)
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 18, 2015
Baseline:
ROM Drills ~10minutes
400m run
3 rounds – 5x strict press, 5x push press, 5x push jerk, 10x air squat
warm up to 65% of 1RM push press
Strength:
Push press – 3 reps x 10 sets at 65% 1RM
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips
Work Capacity:
AMRAP in 5 minutes of each set (1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bars
Set 2: 5x pushups, 7x wall balls
Set 3: 5x burpees, 7x DB thrusters
Stretch + Hydrate & Fuel
Dojo Fitness Class:
Dumbell 20# x 20x Curls, French Press, Military Press, Deadlift
Floor drills with the ladder
by Gene Crawford | Feb 6, 2015
Baseline:
ROM Drills ~10minutes
400m run
15x overhead squats (50#)
400m run
15x pullups
Ring Muscle Up Progression:
3 rounds: Supine Rows, Dips on the rings
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats 85#
Dips
Lateral jumps over the bar x2
Duarability:
10 rounds – 30 second rounds – bag work drills
Dojo Fitness Class (40 mins):
Battle ropes 4 rounds
Kettle Bell Series
Battle ropes 3 rounds
by Gene Crawford | Feb 4, 2015
Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat
Strength:
Back squat – 3 reps x 10 sets at 65% of 1RM
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x Ring Dips
5x False Grip (feet on box) to rotate into stand up pull-ups
Work Capacity:
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20x pullups
10x clapping pushups
Durability:
3 rounds: 15x GHD situps (or regular situps), 1minute plank, 10x back hyperextenstions (or regular situps)
Stretch + Hydrate & Fuel
Adult Fitness Class at DOJO:
Dumbell Curls and Deadlifts
Full Kettlebell workout
