Archive for: May, 2017

Monday May 22, 2017

“You, as an athlete, need to have unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance.” A. 1 Snatch EMOM x 10 B. 3 Rounds For Time (20 Minute cap) 30 Thrusters @ 75/55 30 Pull Ups 30 Burpees *Bonus* 1. Clean & Jerk – 70%…

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Sunday May 21, 2017

“Think like a bumblebee, train like a racehorse.” A. Tabata (Full Tabata at each movement) 1. Row 2. Burpees 3. Boxjump @24/20 4. Double Unders Warlock Weightlifting: Rest Day

Saturday May 20, 2017

Never whine. Never complain. Never make excuses. A. EMOM x 12 odd: 3 Power Cleans even: 3 Push Jerks B.  Partner Workout 400m Run (both run) 30 Power Snatch @ 135.95 400m Run (both run) 40 Power Clean @ 155.105 400m Run (both run) 50 Deadlifts @ 185.125 Warlock Weightlifting: Iron Scap Protocol Technique Primer…

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Friday May 19, 2017

“Excellence is hard to keep quiet” A. EMOM x 12 odd: 12 DB Bulgarian Split Squats, (6 each leg) even:20 Second Handstand Hold B. 5 Rounds (20 Minute Cap) 20 Overhead DB Lunges @ 50/35 30 Pushups 40 Situps Warlock Weightlifting: Recovery: ROMWOD

Thursday May 18, 2017

No secret. No shortcuts. Just hard work. A. Power Clean – 7 x 2 From 65% and up B. 50 Front Squats @185/125 * 5 Burpees Every Minute Warlock Weightlifting Crossover Symmetry Activation Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light) 1. Power Snatch – 4×2@70% 2. Power Jerk…

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Wednesday May 17, 2017

“Mental toughness is not about withstanding pain. It’s about the grit and the grind and committing your best effort regardless of circumstances” A. Pendlay Row – 5 x 5 B. Every 5:00 for 5 Sets 400m Run 30 Russian KB Swings 60 Double Unders Warlock Weightlifting: Iron Scap Protocol Technique Primer: Muscle Clean + Tall…

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Tuesday May 16, 2017

A. 5 Sets 5 Double DB Press 50’ OH Walk 5 Double DB Press B. 1000m Row 100 Wall Ball @ 20/14 30 Hang Power Clean @155/105 Bonus Press – 5 x 3, climbing Warlock Weightlifting: Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light) Pause Jerk + Split…

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Monday May 15, 2017

“Excuses are for people who don’t want it bad enough.” A. Back Squats 5×2@85% B. 27-21-15-9 Deadlifts @ 155/105 Box jumps @ 24/20 *Bonus* 3 RFT – 25 GHDSU / 75 DU Warlock Weightliting: Iron Scap Protocol Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light) 1. 2-Position Snatch (floor, knee) –…

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Sunday Mother’s Day May 14, 2017

Happy Mother’s Day to all the Warlock Moms! A. 3 Rounds for Quality: 10 Turkish Get Ups 10 Front Rack Double KB Box Step ups B. 10 Minute EMOM odd: ME Strict Press @ 75/55 even: ME Double Unders

Saturday May 13, 2017

“No guts, no glory, no legend, no story.” Good luck to all of our Teams competing at Bros and Does tomorrow at CrossFit New Windsor! A. Fight Gone Bad – 3 Rounds 1 Minute Wallball @ 20/14 1 Minute Sumo Deadlift High Pull @ 75/55 1 Minute Boxjumps @ 20″ 1 Minute Push Presses @…

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