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) 70%, 75%, 80%
2. Clean Pull – 85%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 80% x (3+1) x 3
4. Pause Back Squat – 60%x3x3

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 Minutes rest, 4x500M / 1 Minute rest. Increasing by :5 per ave/500. Ending at 2kSpeed on 500’s.
2. Tabata GHDSU

Warlock Weightlifting:
CrossOver Activation
1. Jerk (5 singles each weight OTM) – 70%, 75%, 80%
2. Push Press – 70%x5x5
3. Back Squat Jump – 25%x3x3
Midline 3 Sets: 10 Weighted Back Extension, 20 Reverse Crunches, 10 Glute Bridges (leg on a ball)

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 every time you put the barbell down

*Bonus
1. Back Squat 5×3 @ 75%
2. Muscle Ups: 3 Rounds of 3,4,5 rest 2 minutes

Warlock Weightlifting:
1. Snatch (5 singles each weight OTM) – 70%, 75%, 80%
2. Snatch Pull – 85%x3x3
3. Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 80% x (3+1) x 3
4. Back Squat (5 sec eccentric on rep 1) – 70%x5x3

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 Ups
30 Banded Pull Aparts
35 Second Hollow Hold

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. Family, friends, newbie’s are welcome to come workout, thrown down, hang out, cheer and support.

Join us for our third annual Barbells For Boobs Event.
When: Saturday October 28, 2017

8-9am – Partner Double Grace – 60 Clean and Jerks for Time @ 135/955
9-10am – Partner WOD – RX AMRAP 14 – 10 Bar Muscle Ups, 13 Thrusters @ 135/95, 20 Box jump overs @ 24/20
– Partner WOD – Scaled AMRAP 14 – 10 Burpee Pull Ups, 13 Thrusters @45/35, 20 Box step overs @ 20

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 | 10 HSPU
3 Rounds – 20 Pull Ups | 20 Wallball @ 20/14
1 Round – 40 T2B | 40 OHS @ 75/55

Warlock Weightlifting: Rest Day

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 / 15 GHDSU

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 Power Cleans @135/95, 25 Ring Dips
Pendlay Row – 5×5 Across

Warlock Weightlifting:
1. Clean – 70%x1x5 OTM
2. Clean Pull – 80%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 70% x (2+1) x 3
4. Pause Back Squat – 50%x2x3

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 Handstand Push Ups. Rest as needed between sets

B.”Picture Perfect”
For Time: 24-16-8
OHS @ 95/65
C2BPU
Cal Bike

*Bonus*
A. 50 GHDSU For Time
B. 3 Rounds For Time: 500M Row / 25 Push Ups

Warlock Weightlifting: Week 1
1. Jerk – 70%x1x5 OTM
2. Push Press – 65%x4x3
3. Back Squat Jump (bar) – 3×3
4. 3 Rounds: 10 Back Extension / 10 GHDSU

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 – Ascending Ladder
3,6,9,12 etc Power Snatch @ 95/65
Bar Facing Burpees

AMRAP 3 – Ascending Ladder
3,6,9,12 Power Clean and Jerk @ 95/65
20 Double Unders between rounds

AMRAP 3 – Ascending ladder
3,6,9,12 Front Squat @ 95/65
Bar Facing Burpees

3 Minute rest between rounds

*Bonus*
1. Back Squat 5×3 @70%
2. Muscle Ups: 2 Rounds – Set of 5,4,3 rest 2 Minutes

Warlock Weightlifting: Week 1 Day 1
1. Snatch – 70%x1x5 OTM
2. Snatch Pull – 80%x3x3
3. Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 70% x (2+1) x 3
4. Back Squat (5 Second Eccentric on Rep 1) – 60%x3x3

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