Archive for: April, 2016

#530 Sunday 5.1.2016

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,…

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#529 Saturday 4.30.2016

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

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…

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#526 Wednesday 4.27.2016

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

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

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

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

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

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…

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