Archive for: March, 2017

Saturday April 1, 2017

“It’s not pain. It’s just uncomfortable.” A. 1 Rep Max – Clean + Front Squat + 2 Jerk Dips + Jerk B. 21-15-9 Thrusters @95/65 Pull Ups Cal On the Assault Bike / Rower Warlock Weightlifting: Segment Snatch + Snatch + Snatch Balance – RM 1+1+1 Clean + Front Squat + Jerk Dip + Jerk…

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Friday March 31, 2017

“The strongest of all warriors are these two – time and patience.” A. Snatch Pull + Snatch + Overhead Squat 1+1+2 @ 60% (% of Snatch) 4 x 1+1+2 @ 70% B. EMOM x 15 Min 1: 6 Pendlay Rows Min 2: 9 Boxjumps @ 30/24 Min 3: Muscle Up + 12 Ring Dips Min…

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Thursday March 30, 2017

“Be excited at the opportunity to become better at a weakness.” A. 3 RFT: 30 Thrusters @ 75/55 50 Sit Ups 30 Pull ups 800M Run Warlock Weightlifting: Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat – 60% x 1+1+1+2, 70% x 1+1+1+2 x 4 Snatch High-Pull % of snatch –…

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Wednesday March 29, 2017

“There is no finish line, so enjoy the journey.” A. 3 Push Press + 2 Push Jerk + 1 Split Jerk (% of jerk) – 1@50% 1@60% 3@65% B. 5 Rounds For Time (25 Minute Cap) 7 Squat Cleans @205/145 or 70% (% of clean) 400M Run *Bonus 3x ME Strict T2B Bench Press 10,8,6,4,2,1…

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Tuesday March 28, 2017

Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses. A. Back Squats 3 Rounds 2@70% 4@70% 6@70% B. Muscle Snatch (% of snatch) – 5@35%, 3×3@40% C. AMRAP 10 10 Power Snatches @ 115/75 7 Burpees over bar Bonus* 4 Rounds – 20…

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Monday March 27, 2017

“A year ago, everything was different, and now I look back, I realize a year can do a lot for a person.” A. Power Clean + Hang Clean + Push Jerk + Clean + 2 Jerk Dips + Jerk 1 x @ 60% 4 x @ 70 % B. 4 Rounds: One minute of Wallball…

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Sunday March 26, 2017

Our only class is at 10 am today. WOD: 5 Rounds – 3 minutes rest between each round 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats From 11 am – 3 pm we’re exciting to welcome Evan Pounds to Warlock Athletics to host his seminar on Olympic Lifting before he travels…

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Saturday March 25, 2017

“The only thing standing between you and your goals is the story you keep telling yourself as to why you can’t achieve it.” A. Every 90 Seconds x 8 odd: 3 Back Squats even: 30 Seconds of Double Under Practice + 15 Sit Ups B. Teams of 3 – AMRAP 21 12 Cal Bike 9…

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17.5 Friday Night Light Heats

Heat times are subject to change. All heat times are estimations. I expect us to be ahead of schedule. Any issues please email e@warlockathletics.com Heat 1 5:20 Anita P – Tim Karen S – Ashley Donna I – Tim Krysta W – Kristen DJ – Quinby Eric Y – Garrett Joe C – Tom KS…

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Friday Night Lights 17.5 – March 24, 2017

  You all have worked your asses off for the past couple months and really given the Open everything you have every Friday, Sunday and Monday. You all were extra focused in your training, you made sleep a priority and you dialed in your nutrition over the past five plus weeks in order to do…

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