Archive for: July, 2017

Tuesday August 1, 2017

“Success is a decision” A. 5 x 1 Push Jerk + Split Jerk B. 5 Rounds 45 Second Row 15 Second rest 45 second S2OH @ 155/105 15 Second Rest 45 Burpee Box Jump Overs 1:15 Rest Bonus 21 Rope Climbs Warlock Weightlifting: 1. Snatch from Power Position – 70%x2, 75%x2, 80%x2, 80%x2, 80%x2 2.…

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Monday July 31, 2017

“Nobody ever got flexible by stretching for 30 seconds”. That being said, yoga is tonight at 7 pm 🙂 A. 5 x 5 Back Squat @ 90% of you 5RM from Friday B. 20:00 AMRAP 400m Run 30 DB Snatch @ 50/35 21 Pushups Bonus Every 15 Seconds until death, 1 Muscle Up Warlock Weightlifting:…

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Sunday July 30, 2017

You are the only one who can limit your greatness. A. 1 Clean EMOM x 7, climbing B. 5 C2B – EMOM x 10 C.Every 2 Minutes OTM x 10 9 KB Swings 11 Pushups 13 Box Jumps Warlock Weightlifting: Rest Day

Saturday July 29, 2017

Drink some coffee, put on some gangster rap and handle it. A. 15 Minutes to find 1 RM Snatch 15 Wall Ball before each attempt B. 3 Rounds For Time 400m Run 21 Burpees 15 OVerhead Squats @ 95/65 Warlock Weightlifting: 1. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 70% x…

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Friday July 28, 2017

“If you ever feel like a failure, just know that somewhere in the world, someone just lost their straw inside a Capri Sun.” – A. 5RM Back Squat B. 15:00 AMRAP 5 Deadlift @ 225/155 10 Box Jump 24/20 20 Double Unders Bonus 10 x :15 Overhead Yoke Hold, :45 Rest 5 x 70’ hand…

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Thursday July 27, 2017

“You can’t expect to succeed if you only put in work on the days you feel like it.” *CJ and I will be at the Unionvale Middle School track at 7:30 am if you want to go for a little jog with us. Hope to see you there. A. 5 x 10 Front Rack Step…

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Wednesday July 26, 2017

“What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals.” Today’s pull up seminar will last around 60-90 minutes. If you can not make it or can not attend the full seminar please let me know or cancel in Mindbody so that spot can be…

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Tuesday July 25, 2017

“Limits, like fears, are often just an illusion” – Michael Jordan A. Power Clean – 5 x 3, Touch n Go, Climbing B. Every 4:00 for 20:00 21 Burpees 14 T2B 7 Power Cleans @ 80% of your best set of 3 Bonus 5 Rounds – 500m Row @ 2k pace, MAX Effort HSPU, 3…

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Monday July 24, 2017

“Work on your weaknesses until they’re your strengths.” A. Back Squat 5×5 @70% B. 3 RFT 21 Power Snatch @ 75/55 7 Thrusters @ 75/55 Bonus A. Every 3:00 for 18:00 Run 400m, Max Effort C2B (min 0-3,6-9, 12-15) 50 Double Unders (min 3-6,9-12, 15-18) Warlock Weightlifting: A. Back Squat – 75%x6x5 B. Clean +…

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Sunday July 23, 2017

There is one spot available in Moriarty’s Squat Seminar with Dr. Taft today at 10 am. If you want to attend sign up in Mindbody before it closes out. 3,2,1 Go! “There are no short cuts. So stop thinking you should already be there.” A. 3 Clean and Jerk EMOM x 8 B. EMOM x…

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