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. Drop Snatch (% of Snatch) – 55%x3, 55%x3, 55%x3, 55%x3, 55%x3
3. SLDL (% of BS) 60%x5x3
A1. Weighted Planks – 3x30sec max
A2. 1-arm Farmer’s Walk – 3x50m

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:
1. Back Squat – 75%x4, 75%x7, 75%x10, 75%x4, 75%x7, 75%x10
2. Clean + Power Jerk + Clean + Jerk 1+1+1+1 (hold last jerk 5 sec in split) – RM
3. Clean Pull – 105%x4x3
4. Weighted Sit-up – 3×10-15

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 3+3 x 3
2. Snatch (max 85% if you go up) – 70%, 75%, 80%, 80%, 80%, 80%, 80%
3. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
A1. Snatch Grip Overhead Bar Carry – 3 x 50m
A2. Weighted Plank – 3×30-60 seconds

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 over hand sled pull

Warlock Weightlifting: Rest Day

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 Up, each leg

B. For Time
1200m Row
90 Situps
60 KB Swings @ 53/35
30 Turkish Getups @ 53/35

Warlock Weightlifting:
A. Front Squat – 90%x1, 80%x4, 90%x1, 80%x4, 90%x1, 80%x4
B. Snatch Pull + Snatch – 70% x 2+1 x 5
C. Snatch Pull – 95%x4x3
D. Jack Knife – 3 x 15-30

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 filled by someone who can attend the entire seminar.

A. 5 x 3 Front Squat, Climbing

B. For Time
700m Run
3 Rounds of Cindy
50 Wall Ball
3 Rounds of Cindy
700m Run

Bonus
5 x 8 DB High Pulls
5 x 8 DB Press
5 x 20 Back Extension

Warlock Weightlifting:
1. Power Jerk + Jerk (5 sec hold overhead on last rep) – 70% x 2+1, 75% x 2+1 x 5
2. Push Press Bnk – 70%x6x3
3. Walking Lunge – 3 x 12/leg
A1. Crunches – 3 x max
A2. 2-Arm DB OH Carry – 3x50m

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 Rope Climbs
3:00 Rest

Warlock Weightlifting:
1. Snatch from Power Position – 70% x 2 x 6
2. Drop Snatch (% of snatch) – 45%x3x5
3. SLDL (% of BS) – 50%x5x3
A1. Weighted Planks – 3 x 30sec max
A2. 1-Arm Farmer’s walk – 3x50m

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 + Power Jerk + Clean + Jerk (hold last jerk 5 sec in split)– 70% x 1+1+1+1 x 5
C. Clean Pull – 95%x4x3
D. Weighted Sit-up – 3×15

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 20
odd: 15/12 Cal Row
even: 15 Burpees

Warlock Weightlifting: Rest Day

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