Archive for: March, 2018

Saturday March 31, 2018

“It’s not the challenge that’s the problem, it’s your attitude about it that is.” – Unknown A. Snatch – 8 Minutes to find a heavy single 2 Minute rest Clean – 10 Minutes to find a heavy single B. AMRAP 9 3 Power Snatch 5 Muscle Ups or Ring Dips 200M Run RX – 135/95…

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Friday March 30, 2018

“Only those who have the patience to do things perfecly will acquire the skills to do difficult things easily.” – Fredrich Schiller A. 5 x 3 Bench Press, climbing B. 5 Rounds For Time: 8 DB Push Press, Right Arm 50’ Overhead Carry 8 Box Jumps 8 DB Push Press, Left 50’ Overhead Carry 8…

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Thursday March 29, 2018

“It’s very easy for athletes to get caught up in what’s popular and not necessarily what’s effective.” – Pat Sherwood A. EMOM x 12 Odd – 100’ Farmer Carry Even – 40 Second Hollow Hold or 20 Second L-Sit B. Death By 10m Sprint Add 10m every minute until you can’t do the required work…

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Wednesday March 28, 2018

“Train toward the highest level version of a movement.” – Dave Durante – Power Monkey Fitness and Former US Gymnast A. EMOM x 7 1 Power Clean + Push Jerk (below 85%) B. 5 Rounds 15/12 Cal Bike or Row 20 Med Ball Cleans @20/14 25 Double Unders Warlock Weightlifting: A. Back Squat – 75%…

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Tuesday March 27, 2018

“No Intensity, no results.” – Greg Glassman A. 3 Rounds Min 0-2: 30/24 Cal Row/Bike Min 2-4: 100’ Sled Push Min 4-6: 5 Strict Pullups + 10 Strict T2B + 5 Strict HSPU Fitness: 24/18 Cal Row | 5 Negatives/Ring Rows + 10 Hanging Leg Raises + 5 Push Ups Warlock Weightlifting: A. Jerk behind…

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Monday March 26, 2018

“Take ownership: Recognize that if you aren’t where you want to be it’s because of something you are doing or not doing.” A. 18.5 Redo OR A. EMOM 7 5 Deadlifts @ 70% + Max Effort Pushups B. AMRAP 7 20 DB snatches @50/35 30 Burpees 40 Wall Ball @ 20/14 Performance – @ 50/35,…

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Sunday March 25, 2018

Open gym is from 10-12. If you are redoing 18.5 we will being running heats at 10:30, 11 and 11:30. If you want to redo 18.5 you will also have the opportunity to redo in class on Monday. Open Gym A. 4 Rounds for Time 30 KB Swings @53/35 30 Burpees 30 Sit Ups Warlock…

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Saturday March 24, 2018

Hard Work Pays Off. A. Teams of 3 100 Deadlifts @ 275/185 100 Cal Row 80 Power Cleans @ 185/125 80 Ca Row 60 Power Snatch @ 135/95 60 Cal Row RX – 275/185, 185/125, 135/95 Performance – 225/155. 155/105, 115/85 Fitness / Fitness Lite – 155/105, 115/85, 75/55 *Bonus* AMRAP 20 20 – 10M…

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18.5 Friday Night Lights – Sponsored By DS Electric

Premier Sponsor – DS Electric (Dave) Hospitality – Ryan Arket – Douglass Elliman Real Estate A. WORKOUT 18.5 – Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters…

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18.4 Warlock Intramural Score Update

Light weight blonde lady from “One Snatch Two Jerks” left dazed and confused after Belly Dancers routine and one beer from Booty and the Beast keg. “After one beer I wasn’t sure if I was suppose to workout or dance for reps! Either way I had a blast and am definitely fitter!” says the newest…

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