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 | Aug 30, 2016
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up: 5x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats
Strength + Work Capacity: 4x Rounds
1x Rope Climb
10x Push Ups
10x Tire Flips
¼ Mile Run
Metabolic Work
21-15-9
Thrusters 45# bar
Push Ups
Durability:
3x Sled Push & Pull
Stretch + Hydrate & Fuel
by Gene Crawford | Mar 30, 2015
Baseline:
ROM Drills ~10minutes
Warm up:
Row 300m
10x power clean + 10x front squat (same # for both)
Row 300m
10x box jump + 10x burpee
Strength:
Push jerk – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
Stamina:
Chipper, not timed:
30x push ups
20x pull ups
100m KB farmer’s walk (go heavy)
Work Capacity:
Complete 3 rounds for time of:
10x power clean (135#/95#)
10x burpees
100 jump rope singles
Durability:
5 Min walk/jog/ruck
Stretch + Hydrate & Fuel
by Gene Crawford | Mar 24, 2015
Baseline:
ROM Drills ~10minutes
Warm up:
Row 300m
10x power clean + 10x front squat (same # for both)
Row 300m
10x box jump + 10x burpee
Strength:
Push jerk – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
1RM = 175#
Stamina:
Chipper, not timed:
30x push ups
20x pull ups
100m KB farmer’s walk (go heavy)
Work Capacity:
Completed 3 rounds of:
10x power clean (135#/95#)
10x burpees
100 jump rope singles
Durability:
5 Min walk/jog/ruck
Stretch + Hydrate & Fuel
by Gene Crawford | Mar 6, 2015
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x backrack jerk (Bar only (45#/15#))
10x Pull ups
Metcon:
400m run
20x Kettle bell swings
400m run
20x Kettle bell swings
400m run
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2
Duarability:
10 rounds – 30 second max distance row on max weight – 30 second rest (should hit 125-150m each round)
Stretch + Hydrate & Fuel
