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 person.  Any questions please email Tickets will be available online in the near future. Tickets must be purchased in advanced.
A. Push Press + Push Jerk EMOM x 10
50 OH Lunges @ 45/25
35 V Ups
20 G2OH @ 45/25
Part 1: 5 x 2 Minute row with 30 sec rest between reps
rest 3 Minutes
Part 2: 5 x 1 Minute Row with 1 Min rest between reps
rest 3 minutes
Part 3: 5x 30 Second Row with 2 Minutes between reps
*Workout Details: This is a pacing based workout that will test your ability to feel a moderate, fast and sprint rowing pace. Focus on pacing consistency.
Part 1: Row for 2 minutes at a very sustainable moderate pace while looking at your monitor. Record the meters you rowed during the 2 minutes. You goal over the next 4 intervals is to match your round 1 meters without looking at your monitor. Give yourself 1 point for each meter you miss (above or below) from your first round distance. Focus on keeping the total score in each part less than 25.
Part 2 and 3. Same as part 1 except you will record the meters you row during the first rep of your intervals. Same scoring applies. Don’t look at the monitor, go by feel.

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 Set of Muscle Ups
B. 10 Minute EMOM
odd: 16 V Ups
Even: 6 Back Squats
C. EMOM x 10
2 Muscle Ups
8 Burpees
AMRAP Power Snatches @ 115/75

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

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
21 Thrusters @95/65
21 Bar Facing Burpees
Max Effort Deadlifts
18 Thrusters @115/75
18 Bar Facing Burpees
Max Effort Deadlifts
15 Thrusters @135/95
15 Bar Facing Burpees
Max Effort Deadlifts
12 Thrusters @155/105
12 Bar Facing Burpees
Max Effort Deadlifts
*3 Minute rest in between each round
*Score is deadlifts after each round

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 Second cal row


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.

Warlock Athletics Black Friday Sale

A. 15 Minute AMRAP
150 Double Unders
50 Wallball @ 20/14
35 Burpees
20 Muscle Ups

B. 12 Minute EMOM
Even: 8 Back Squats
Odd: 12 T2B

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

3 Minute rest – let your food digest

400M Run (together) to Grace & Isabel’s House – 60 Ground to overhead @95/65

3 Minute rest – let your food digest

400M Run (together) to Fran’s House – 45 Thrusters @ 95/65

3 Minute rest – let your food digest

400M Run (together) to Nancy’s House – 60 OHS @ 95/65

3 Minute rest – let your food digest

400M Run (together) to Kelly & Annie’s House – 50-40-30-20-10 Wallball @ 20/14 and Sit Ups (synchronized)

* 1 Barbell per team


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


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%


A. Test 2: 15 Clean and Jerks

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Click Here for scores

B. For Time: 30-20-10 GHDSU, 2 Legless Rope Climbs after each set.

C. Crossover Iron Scap Protocol



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