Archive for: October, 2017

Wednesday November 1, 2017

“Rephrase ‘rest day’ to ‘improvement day’.” A. EMOM x 10 Clean + Hang Clean + Split Jerk @ 70% B. 5 Rounds 24 Cal Bike 7 Front Squats @165/115 *Bonus 1. Pendlay Row 6×3 Across 2. Pause Front Squat + Front Squat 5 x (1+1) Warlock Weightlifting: 1. Clean – (5 singles each weight OTM)…

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Tuesday October 31, 2017

“You believed in Santa for 8 years, you can believe in yourself for 10 seconds” A. 4 Rounds 5 Deadlifts + Max Effort T2B B. Tabata 1. Calorie Row 2. Burpee Box Jump Overs @24/20 3. KB Swings @ 70/44 4. Double Unders *Bonus* 1. 1x2000M Row / 5 Minute rest, 2x1000M Row / 3…

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Monday October 30, 2017

“Your 10x output is hidden in your small consistent actions” A. EMOM x 10 Snatch + Hang Snatch @ 70-75% B. 75 Wallball For Time (3 Minute cap) C. AMRAP 7 8 Deadlifts @155/105 7 Hang Power Cleans @ 155/105 6 Front Squats @155/105 5 Shoulder to Overhead @ 155/105 *5 burpees over the bar…

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Sunday October 29, 2017

We have currently raised over $4200 for Barbells For Boobs! Our goal is still 5,000. Please share our page with friends and family to help us reach our goal! Click Link Here to Donate A. 4 Rounds for Quality 15 KB Bench Over Rows (each arm) @ 53/35 20 KB Strict Strict Press 25 Push…

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Saturday October 28, 2017

Click Here to Donate This non-profit has done so much for so many people! Let’s raise some awareness, create some support, rock some pink and throw down as a community! You can sign up for a heat once you get here. If you don’t have a partner, don’t sweat it. We’ll get you a partner.…

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Friday October 27, 2017

“Having a weak stomach is just as dangerous as having a weak back!” Save The Dates: This Saturday October 28 – 8-10am – Click here to donate – Barbells For Boobs December 1 – Lift Off December 16 – Warlock Holiday Party A. For Time: (30 Minute Cap) 5 Rounds – 10 Deadlifts @ 225/155 |…

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Thursday October 26, 2017

You’re much stronger than you think. A. 5 Rounds – 5 Back Squats then 40 Second Plank B. For Time: 25, 50, 75 Dumbbell Snatches @ 50/35 400M Run after each round Warlock Weightlifting: 1. Power Clean – 65%x2x5 2. Power Jerk – 65%x2x5 3. SLDL – 3×5 4. 3 Sets: 10 Weighted Glute Bridges…

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Wednesday October 25, 2017

“Being perfect in training isn’t good” A. EMOM x10 Squat Clean + Hang Squat Clean + Split Jerk @70% B. The Ghost – 6 Rounds Min Cal Row Min Bar Facing Burpees Min Double Unders Min of rest *There are 3 Scores 1. Calories Rowed 2. Burpees 3. Double Unders Bonus: 3 Rounds – 25…

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Tuesday October 24, 2017

“Every American makes around 240 nutritional choices everyday. Every decision you make either takes you one step closer or one step further away from your goal.” Save The Dates: October 28 – Barbells For Boobs December 1 – Lift Off December 16 – Warlock Holiday Party A. 5 Rounds 4 Deadlifts then Max Effort Strict…

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Monday October 24, 2017

“Focus on the next rep, the next set, the next meal. Are you doing that to the best of your ability?” Save The Dates: October 28 – Barbells For Boobs December 1 – Lift Off December 16 – Warlock Holiday Party A. 1 Snatch EMOM x 10 @70% B. “Up and Away” AMRAP 3 –…

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