by Gene Crawford | Mar 5, 2024
WF: Kickboxing & Jiu Jitsu Round 1 :
🥊 Combo 1: 1-2
🥊 Combo 2: 1-2-Lead Check-2-Lead Kick
🥊 Combo 3: 1-2-Lead Check-2-3-Rear Kick
💥 Drill: Jab Pyramid
BREAK (20 crunches)
Round 2:
🥊 Combo 1: 1-1
🥊 Combo 2: 1-1-2b (body)-3
🥊 Combo 3: 1-1-2b-3-3b-Rear Kick
💥 Drill: Cross Pyramid
BREAK (20 pushups)
Round 3:
🥊 Combo 1: 2-3-Rear Kick
🥊 Combo 2: 3-2-Lead Kick
🥊 Combo 3: 2-3b-3-2
💥 Drill: Alternating Kicks
– Then –
20:00 of Misc Rolling Rounds
by Gene Crawford | Jan 12, 2024
WF: Training 3-5-7-9
Power Cleans 95#
Pull-ups
2:00 rest
9-11-13
Deadlift 115#
Row Cals
by Gene Crawford | Nov 22, 2023
WF: Training 5x Rounds
1:00 Goblet Squats
1:00 Ski Erg Max Cals
1:00 Parallet Push-ups & Plank
1:00 DBall Shoulder Toss
1:00 Echo Bike Max Cals
by Gene Crawford | Nov 16, 2023
Training: @ Franklin Defense 500m row & Warm Up
3×12 DB Press 30, 40, 45
10x Push-ups super set
3x10x10x10 Chest Flys
3×10 Tri Flys
3×10 Tri Pulls
by Gene Crawford | Nov 6, 2023
WF: Training 20:00 Cap
15-20-15
Cals Row
Wall Balls
Pull-ups
Box Jumps
2xDB Clean&Jerks
