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 make sure to check Mindbody. We have changed the schedule for today. We will have open gym from 8 am till 12 noon

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
3. Front Squat (no misses / % of RM) – 3RM, 85%x3, 90%x3, 80% x Max reps
4. Jack Knife – 3 x 15-30

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 Ring Rows

*4 Minutes rest in between rounds

*Bonus
1. Bench Press 5×5 (Across)
2. 3×10 Single Arm DB High Pull

Warlock Weightlifting:
1. Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1
2. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2, 80% x 3+2, 85% x 3+2, 85% x 3+2
3. Walking Lunge – 3 x 15/leg
A1. Crunches – 3 x max
A2. 2-arm DB OH carry x 3

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
B. 10 Muscle Up Negatives. In between reps work on rope climb footwork.

Warlock Weightlifting:
1. Snatch High-Pull + Snatch from Power Position – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1
2. Drop Snatch (% of snatch) – 60%x2x4
3. SLDL (% of BS) – 65%x5x3
A1. Weighted Planks – 3 x 30sec max
A2. 1-arm Farmer’s Walk – 3 x 50m

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 are you giving your training your all? Should you be recovering, eating or sleeping? Are you giving each minute the respect it deserves?” – Ben Bergeron

A. 5×5 Back Squats
1 Minute row or bike in between sets

B. AMRAP 10
20 T2B
10 Push Press @ 135/95

*Bonus*
A. 3 Rounds-Min 1: 3 Squat Snatches | Min 2: 2 Squat Snatches | Min 3: 1 Squat Snatch | Min 4: Rest
B. 4 Rounds – 25 Push Ups / 500M Row

Warlock Weightlifting:
1. Clean & Jerk (hold last jerk 5 sec overhead) – RM 2(1+1)
2. Clean Pull – 110%x3x3
3. Back Squat – (80%x3, 80%x6, 80%x9) x 2
4. 3 Rounds 15 GHDSU then 500M Row

*Our Warlock Golf outing at Apple Greens is this Friday at 9:30 am. Cost is $48 per golfer. If you are attending please make sure all payment is in to Erik by 8pm on Tuesday August 29, 2017.

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 Weightlifting: Rest Day

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 – 5 Deadlifts + 4 Hang Power Cleans + 3 S2OH @185/125

Warlock Weightlifting:
1. Snatch (max 90% if you go up) – 70%, 75%, 80%, 85%, 85%+, 85%+
2. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 (increase if feels good), 85% x 1+1 (increase if feels good)
3. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 x 4
4. Weighted Planks – 3 x 30-60sec

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

*Bonus*
A. 100 Push Ups for Time:
B. EMOM x28: Min 1: 15 Cal Bike, Min 2: 15 Cal Row, Minute 3: 15 GHSU, Minute 4: Easy Bike

Warlock Weightlifting: Rest Day

*Save the Date*
September 1st – Warlock Golf Outing at Apple Greens. Tee Time is at 9:30 am. Sign Up at the Front Desk.

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 front desk.

Warlock Weightlifting:

A. Block Snatch (knee) – 70%x2, 75%x2x5
B. Snatch Pull – 100%x3x3
C. Front Squat – 75%x3, 85%x3, 90%x3x3
D. V-Ups-3×25

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. 4 Rounds – Min 1: 3 Snatches, Min 2: 2 Snatches, Min 1: 1 Snatch
2. 5 Rounds – 500M Row / 20 GHDSU

Warlock Weightlifting:
1. Power Jerk + Jerk (5 sec hold overhead on last rep) – 70% 1+1, 75% x 1+1, 80% x 1+1 x 4
2. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2 x 3
3. Walking Lunge – 3 x 14/leg
A1. Crunches – 3 x max
A2. 2-arm DB OH carry x 3

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