Archive for: November, 2016

Thursday December 1, 2016

“Step up to the bar like you own that thing, not like you’re asking permission of it.” Mark your calendars – December 17 from 7-9 pm we will be having our Warlock Athletics Holiday Party at The Poughkeepsie Ice House. There will be a beer and wine open bar with appetizers. Cost is $30 per…

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Wednesday November 30, 2016

Don’t save it for later. Stop it. Most of the time, you’re doing yourself no favors. You’d do better by going a little harder, giving a little more, being more of you. Not all of the time, but most. The stuff you’re “saving for later” might actually be weighing you down. A. 1 Max Effort…

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Tuesday November 29, 2016

The Barbell is your friend, whether you know it yet or not. A. 12 Minute EMOM Odd: 1 Snatch + 1 Hang Snatch (ascending in weight) Even: 30 Double Unders B. 10 Minute EMOM Odd: 5 HPC (ascending in weight) Even: 12 T2B C. 8 Minute AMRAP 3 Squat Cleans @ 185/125 9 HSPU

Monday November 28, 2016

“People who don’t like deadlifts are like people who don’t like dogs: probably not to be trusted.” – Lisbeth Darsh A. 15 Minutes to Find a 1 RM Front Squat B. Max C2BPU C. AMRAP 3 21 Thrusters @95/65 21 Bar Facing Burpees Max Effort Deadlifts AMRAP 3 18 Thrusters @115/75 18 Bar Facing Burpees…

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Sunday November 27, 2016

“Never get too comfortable” A. EMOM – 5,4,3,2,1 Push Press B. EMOM – 5,4,3,2,1 OHS C. 10 minute AMRAP 9 T2B 15 Power Cleans @ 135/95 21 Air Squats  

Saturday November 26, 2016

“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance and coordination. You’re as good as your weakest link.” A. 12 Min EMOM odd: 10-8-6-4-2-1 Deadlifts even: 30 Second Hollow Hold B. 12 Min EMOM odd: Clean + Hang Squat Clean even: 30 Second Plank C. 12 Min EMOM odd: 40 second of burpees even: 40…

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Black Friday Sale November 25, 2016

From now until Friday November 25 at 11:59pm we’re giving you guys 20% off our newest items in the store. These items are only available online for a limited time and while supplies last. Click Here to view everything and place your order today. A. 15 Minute AMRAP 150 Double Unders 50 Wallball @ 20/14…

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Warlock Turkey Trot – Thursday November 24, 2016

Thursday class is at 7:45 am Friday: 10 am, 11am & 3pm Saturday 8:30am,11am Sunday 10, 11 and open gym at 12 Noon Warlock Turkey Trot: With a partner: 800M Run (together with a medicine ball) to Barbara’s House then 20 Pull Ups, 30 Push Ups Synchronized, 40 Synchronized Sit Ups, 50 Synchronized Air Squats…

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Wednesday November 23, 2016

“Wake up with some fucking determination” A. 2 Squat Cleans (Touch and Go) Sets 1 @ 70-75% Set 2&3 @ 80% Sets 4-7 @ 82-85% B. 1 1/4 Front Squats – 5×3 C. Randy 75 Power Snatches @ 75/55 *Bonus 5 Rounds 10 Hollow Rocks 10 V Ups 10 Second Hollow Hold 50 Second Rest

Tuesday November 22, 2016

“Expect the best, be prepared for the worst.” A. For Time: 21-18-15-12-9-6-3 Thrusters @ 95/65 Bar Facing Burpees B. 7×2 Squat Snatch Touch n Go. Add 3-5% from last week Sets 1 @ 70-75% Set 2&3 @ 80% Sets 4-7 @ 82-85% *Bonus* A. Test 2: 15 Clean and Jerks There is no time limit, but the…

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