Archive for: April, 2016

#530 Sunday 5.1.2016

Nicole 5

Regularly scheduled classes are at 10 and 11 am, with open gym at noon.

Warlock athletes competing at Bros and Does: We will be doing a test run of event 2 at 9 am and event 3 at noon. We will be finished by 1:30. Please plan on staying on site during those two hours, like you would a competition. Bring the food/drinks you plan on bringing on competition day.

A. Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

#529 Saturday 4.30.2016

Lewis 3

A. Heavy push press from behind the neck

B. Heavy OHS

C. Heavy snatch balance

D. Heavy snatch

 

15 Minute AMRAP

55 Double Unders

35 Wallball @ 20/14

15 Power Cleans @ 155/105

#528 Friday 4.29.2016

A. 50 c2b

B. 100 Thrusters @ 95/65

5 Burpees EMOM

#527 Thursday 4.28.2016

Lindsay 5

A. Hatch Squat week 4 day 2

Back Squats

1×8 @ 65%

1×8 @ 70%

1×8 @ 80%

1×8 @ 85%

Front Squats

1 x 5 @ 60%

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 70%

 

B. 7 Minute AMRAP

21 Deadlifts @ 135/95

15 Push Press @ 135/95

9 Squat Cleans @ 135/95

 

#526 Wednesday 4.27.2016

social16copy

A. 10 Minute AMRAP

10 Power Snatches @ 95/65

10 Box Jumps up and over @ 24/20

 

B. 12 Minute: 1 Squat Snatch EMOM

#525 Tuesday 4.26.2016

Joelle 12

A. Hatch Squat week 4 day 1

Back squats

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

Front squats

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

1×5 @ 85%

 

B. 8 Minute AMRAP

3 HSPU

6 T2B

9 Burpees

#524 Monday 4.25.2016

social17

A. 20 minute EMOM
Odd: 1 clean + 2 split jerks @ 70 percent or under
Even: 5 c2b

B. 4 rounds
10 clusters @135/95
10 ring dips

#523 Sunday 4.24.2016

anita social copy

A. 4×4 Deadlift – max effort T2B after each set of deadlifts

B. Teams of 3 (4 if necessary)

3 Rounds for Time

25/20 Cal Row

Plate push @ 25 lbs

15 Burpees

Plate push back

#522 Saturday 4.23.2016

social 16.4

5 rounds of Cindy buy in

800m run

50 OH lunges @ 45/25

40 KB swings @ 53/35

30 Burpees

40 KB swings @ 53/35

50 OH lunges @ 45/25

800m run

5 rounds of Cindy cash out

#521 Friday 4.22.2016

SOCIAL8 copy

A. Split Jerk

2×2 @ 80-85%

5×1 @ 85-95%

 

B. 3 Rounds: 2 Minutes Per Round

Round 1

9 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

Round 2

6 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

Round 3

3 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125

 

C. 1 Minute L Sit on the Rings

 

*Bonus* 100 Bench Press for Time @ 135/95. Run 200M every time you rack.

Back to Top