WARRIOR MINDSET

Workhorse: Training

by Gene Crawford | Oct 19, 2018

400m Plate Carry 45#
40x Toes-to-Bar
40x Front Squat 95#
40x Push-ups
400m Run
40x Double Unders
40x Burpees
40x Hang Cleans 95#
400m Plate Carry 45#
[32:08]

SealFIT

by Gene Crawford | Aug 18, 2018

EVO 1
800m Run
Max rep push ups in 2:00

EVO 2
3x Rounds
Hold plank (arms up)
Tap each shoulder with the opposite hand – both hands to both shoulders = 1 rep.
1, 2, 3, 4, 5, 4, 3, 2, 1

3x Rounds
10x KB Front Rack Squat
10x 2 arm KB swings
1 run through floor ladder (in & out)
5x step off box to box jumps
1 run through floor ladder (in & out)

3x Rounds of 1:00 intervals
Landmine Press
Explosive Push-up (Push up from floor hands onto plates)
Bag ‘o Body Parts
Jump Rope Singles
Sled arm over arm pull
Box Up-&-Overs
Turkish Get Ups

EVO 3
10-1 reps of:
Power Snatch (95#/65#) [or C&J]
1-10 reps of:
Box Jump (24″/20″)
[12:31]

EVO 4
~2.5 Miles with Sandbag (60#/40#)
~Every 400m
10x Back Squats
10x Power Cleans
6x Burpee Bag Jump Overs

(OTSC) Outdoor Tactical Strength & Conditioning

by Gene Crawford | Apr 22, 2018

Baseline + Warm up: ~¼ Mile Run

Evo 1: Keg(s) (sandbag if no keg)
3x rounds
400 meter keg carry – up hill or berm
Then at top of berm
20x single shoulder keg squat (10x each shoulder)
20x overhead keg press
400 meter keg carry – back to start

Evo 2: Sandbag PT “The Grinder”
10x Burpee Jump Overs
20x Sit-Ups (hold at chest)
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges
(switch soulders between reps – if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00 (with Sandbag on back)

Evo 3: Stadium Challenges
1) Crab Crawl with Sandbag up grassy hill
2) Wheel-barrow hand walk up entire flight of stairs
3) Run every set of stairs up/down around stadium

Evo 4:
Pull the heavy tire ~100 yards up the hill

SealFit

by Gene Crawford | Jan 14, 2018

Baseline + Warm up

Evo 1:
Jog 1 mile
100x push press (95#/65#) (barbell, DB or KB)

Evo 2:
Grinder PT: (Use Sandbag, KB’s or a Barbell, Dealer’s Choice)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest (Plate or KB))
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest (Plate or KB))
10x Burpee Jump Overs (long-ways)
400m Carry (Carry whatever you’re working out with…)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges
(switch soulders between reps – if “weight” touches ground 10x pushups)

Finisher: Max Rep Push-Ups in 2:00 (with Sandbag or plate on back)

Evo 3 :
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Power Clean + Press + Front Squat (barbell, DB or KB)
200m Heavy Carry
Lateral Jumps over bar/object
Box Dips