Archive for: August, 2017

Friday September 1, 2017

“Strength is a game of longevity. If you train optimally with consistency – not too much or too little you will progressively get stronger throughout your age window of performance.” A. 5 RM Back Squat B. 12 Rounds For Time 3 OHS @ 135/95 6 Burpees 9 Wallball @ 24/20 Warlock Weightlifting: Rest Day *Please…

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Thursday August 31, 2017

“Action is the foundational key to all success.” – Picasso A. EMOM x 30 Min 1: 18/15 Cal Row Min 2: 50 Double Unders Min 3: 200M Run Min 4: 20 Push Ups Min 5: 30 Second Hollow Hold Minute 6: Rest Warlock Weightlifting: 1. Block Snatch (knee) – 2RM 2. Snatch Pull – 110%x3x3…

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Wednesday August 30, 2017

“You must do things you think you cannot do.” – Eleanor Roosevelt A. EMOM x 7 – 1 Pause Front Squat (5 Second Pause) Climbing B. AMRAP 4 9-6-3 Thrusters @135/95 Bar Muscle Ups AMRAP 4 12-9-6 Thrusters @ 115/75 C2B AMRAP 4 15-12-9 Thrusters @ 95/65 Pull Ups AMRAP 4 18-15-12 Thrusters @ 75/55…

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Tuesday August 29, 2017

“In any game played with the body, it’s the head that counts” – James Kerr A. 4×3 Minute Rounds 5 Deadlifts then 1 Max Effort Set of Ring Dips B. 5 Rounds For Time 10 Power Cleans @ 185/135 10 Burpees over Bar *Bonus A. 5 Rds Alternating Efforts 5 Pendlay Rows, 15 Back Extensions…

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Monday August 28, 2017

“Right now, in this minute, in these sixty seconds, what is it you should be doing to maximize your capabilities and results? Should you be warming up? Are you moving through your warm-up with the most attention, the most care and effort that you can bring to it? Right now, should you be training and…

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Sunday August 27, 2017

Warlock Wee time and kids classes are Monday August 28. 4 and Under is from 9 am-9:45 and ages 5-9 is from 10 am – 10:45. A. 10 Minutes of Turkish Get Ups for Quality B. Annie: 50-40-30-20-10 Double Unders Sit Ups * Every minute on the minute 5 Burpees. Starts with 5 Burpees Warlock…

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Saturday August 26, 2017

“The strongest people aren’t always the people who win, but the people who don’t give up when they lose.” A. For Time: 400M Run, 50 Wallball@20/14 400M Run, 20 Burpee Boxjumps @24/20 400M Run, 30 Thrusters @ 95/65 400M Run, 20 Burpee Boxjumps 400M Run, 50 Wallball @ 20/14 *25 Minute Cap* Bonus: EMOM 8…

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Friday August 25, 2017

“If you are not nervous maybe you are not training hard enough…” A. 5 RM Back Squat B. 12 Minute AMRAP 2 Rounds of: 16 Front Rack Lunges @ 115/75 16 C2B 8 Power Cleans @ 115/75 then 2 Rounds of 16 Front Rack Lunges @115/75 16 Bar Muscle Ups 8 Power Cleans @ 115/75…

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Thursday August 24, 2017

“Little by little, a little becomes a lot” A. 2K Row B. 4 Rounds 15 Weighted Sit Ups 12 KB Reverse Lunges Reverse Lunges 9 Bench Press 6 DB Bent Over Rows (each arm) *Save the date* September 1st – Warlock Golf Outing at Apple Greens. Tee Time at 9:30 am. Sign Up at the…

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Wednesday August 23, 2017

We will be having a Warlock team meeting for anyone interested in learning more or competing in the Team Series / Wodapoolza tomorrow night at 7pm. Excited to see you all there. A. EMOM 10 Odd: 3 OHS Even: 15 V Ups B. 3 Minute Rounds x 5 40 Double Unders 400M Run Bonus* 1.…

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