Archive for: September, 2017

Saturday September 30, 2017

“When it gets hard, that’s when I dig in the hardest”

A. 12 minutes to find a heavy snatch

B. ANDY – Teams of 2.
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run (switch every 400m)
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Partition as needed. If you want to do this solo you’re welcome to.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Warlock Weightlifting:
Snatch – MAX
Clean & Jerk – MAX

Friday September 29, 2017

“When we start to consistently act in accordance to the story we want to tell about ourselves, there are few audacious goals we can’t achieve.”

A. Power Clean 2×3@75%, 3×2@80%
B. Clean Pull – 2×3@90%, 3×3@95%

C. Teams of 2
0-3 Minutes – AMRAP Muscle Ups
3-5 Minutes – Rest
5-13 Minutes – 15 Cal Row / AMRAP T2B (switch every 15 cal row)
13-15 Minutes – Rest
15-18 Minutes – AMRAP Power Cleans @ 205/145

Warlock Weightlifting: Speed work
A. Snatch + Hang Snatch: 3x (1+1)@50%, 2x(1+1)@60%
B. Clean + Hang Clean + Jerk: 2x (1+1+1)@40%, 50% and 60%
C. ROMWOD

Thursday September 28, 2017

“I wish I knew how you could overstate the value of the deadlift” – Greg Glassman

A. Pause OHS 6×3

B. 3 Rounds For Time
30 Cal Row
30 Wallball @ 20/20
30 Push Ups
90 Double Unders

Warlock Weightlifting:
A. Snatch from Power Position – 70%x1x5
B. Power Clean & Jerk – 70% x 1+1 x 5

Saturday we’re hitting 1RM 🙂

Wednesday September 27, 2017

“Let go of what you can’t change. Make room for the things you can.”

A. Clean + Jerk Dip – 2x (3+1) @ 75%, 3x(2+1) @80%
B. Floating Halting Clean Deadlift: 3@100%, 2×3@105%

C. AMRAP 4
600M Run
21 Deadlifts @ 185/125
9 Strict HSPU

AMRAP 4
400M Run
15 Deadlifts @ 225/155
15 Deficit HSPU (4″ / 3′)

AMRAP 4
200M Run
9 Deadlifts @ 275/185
21 Kipping HSPU

*4 Minutes rest in between rounds

Bonus
Power Jerk 2×3@75%, 3×2@80%
3 Rounds: 10 weighted back extensions, 10 Weighted GHDSU, Max Effort V-Ups

Warlock Weightlifting:
1. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
3. Snatch Pull – 90%x2x3
4. Front Squat – 75%x2, 80% x 1, 85% x 1
5. Plank – 3 x 20sec

Tuesday September 26, 2017

“Success is not about talent. Success is about commitment.”

A. EMOM x 15
Min 1: 1 Pause Front Squat + 1 Front Squat @ 70%
Min 2: 5 Muscle Ups
Min 3: Recovery Bike / Row

B. Rubik’s Cube
13 Minute AMRAP
5 Power Snatches @ 185/125
25 T2B
125 Double Unders

Bonus:
Push Press 2×3@70%, 3×2@75%
Snatch Pull – 2×3@90%, 3×3@90%
Midline: 3 Rounds: 15 Back Extensions, 30 Second Weighted Plank, Seated plate twist (15 per side)

Warlock Weightlifting: Recovery Day
1. ROM WOD
2.5x 3 Minute Bike then 10 GHDSU
3.5x 3 Minute Row then 10 Back Extensions

Monday September 25, 2017

“Mechanics, consistency, then and only then, intensity.”

A. Snatch – 2×3@75%, 3×2@80%
B. Floating Halting Snatch Deadlift (mid-thigh) 3@100%, 2×3@105%
C. “Rematch” – On The Every 2 Minutes x 8 Rounds
8 Burpees Over The Bar
8 Hang Power Snatches @ 95/65
8 Thrusters @ 95/65

Bonus –
1. Push Jerk 2×3@75%, 3×2@80%
2. 5 x 1 Pause Front Squat + 1 Front Squat @70%
3. Midline: 3 Rounds – 10 Weighted Back Extensions, Max Effort L-Sit, Max Effort Tuck Ups

Warlock Weightlifting:
1. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
3. Clean Pull – 85%x2, 90%x2, 95%x2
4. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
5. GHDSU 3×25

Wodapalooza scores are due by 8 pm tonight. If you want to redo any of the first 5 workouts today is your day. Any questions on which one you should redo, strategy etc don’t hesitate to ask.

Sunday September 24, 2017

*Hey Guys! If you are volunteering for today’s Lift4Zane event Thank you and please show up at 11 am for the volunteer briefing. If you’re interested in working out you’re welcome to register at the Warlock front desk from 11:15-12. You can compete in the WOD, Bench Press, Deadlift or Clean and Jerk competition. The event is this Sunday from 11-3 for volunteers and 12-3pm for athletes.

Class today is from 10-11 am

A. AMRAP 4
15-12-9
Wallball
T2B
Remaining time max effort calorie On the Bike / Rower

AMRAP 4
15-12-9
Burpees
Wallball
Remaining time max effort calories on the bike / rower

AMRAP 4
15-12-9
T2B
Burpees
Remaining time max effort calories on the bike / rower

*4 Minute Rest in between rounds
*Score is total number of calories on the bike / rower

Saturday September 23, 2017

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

A. Snatch – Heavy Single (if you snatched yesterday you should clean and Jerk today)

B. Jack – AMRAP 20
10 Push Presses @ 115/85
10 KBS @ 53/35
10 Boxjumps @ 24/20

Wodapalooza:
Event 3: 4 Rounds For Time
21 C2b
15 Strict HSPU
9 Pistols

Event 3 Intermediate:
21 Pull Ups
15 Kipping HSPU
18 Goblet Squats @ 70/53

*Bonus*
Back Squat – 5×3@80%
Clean Lift-Off – 3×3@110%
5 sets of 4 Ring Muscle Ups
Midline: 3 Rounds: 10 Weighted Back Ext, 30 Hanging Leg Rasies, Max V-Ups, 100Ft Yoke Carry (something heavy)

Warlock Weightlifting:
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1
Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
Weighted Planks – 3 x 60sec

Friday September 22, 2017

“Segmenting training efforts delivers a segmented capacity” – Greg Glassman

A. 20 minute Clock
2 Rounds For Time:
40 Cal Row
40 T2B
40 OHS @ 95/65

With remaining time if not completed at the 18:00 Find a 1RM Clean and Jerk

WODAPALOOZA Intermediate Division:
2 Rounds for Time:
30 Cal Row
30 T2B
30 OHS @ 95/65
Then 1RM Hang Snatch

Warlock Weightlifting: ROMWOD / Recovery Day

Thursday September 21, 2017

 

“Have fun screwing up…it means you are removing your ego from the problem” – Greg Glassman

*Hey Guys! We are still looking for volunteers for this Sunday Lift4Zane Event. If you’re interested in working out please click here to register.  If you’re interest in volunteering please shoot me a quick email so I can add you to the list e@warlockathletics.com. The event is this Sunday from 11-3 for volunteers and 12-3pm for athletes.

A. EMOM x 10
odd: 5 Strict HSPU
even: 5 Strict C2B

B. 4 Rounds
Min 1: Double Unders
Min 2: Deadlifts @ 185/125
Min 3: Cal Row
Min 4: Rest

Warlock Weightlifting:
1. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
2. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
3. Front Squat – 75%x2x3
4. 2-Arm DB Overhead Carry – 3 x 50m

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