Archive for: May, 2018

Tuesday, May 22, 2018

“We have the solution to cure type 2 diabetes.”

Push Press 5 @ 72%, 3@78%, 2 @ 83%, 2@88%, 2@88%+

AMRAP 4
21 Deadlifts @ 225/155
50 Ft HS Walk (1 rep every 5 ft)

AMRAP 4
15 Deadlifts @ 275/185
15 Strict HSPU

AMRAP 4
9 Deadlifts @ 315/225
21 HSPU

Rest 2 Minutes in between rounds

Fitness / Fitness Light
AMRAP 4: 21 Deadlifts @ 135/95 | 21 Push Ups
AMRAP 4: 15 Deadlifts @ 185/125 | 3 Wall walks or 15 Burpees
AMRAP 4: 9 Deadlifts @ 225/155 | 6 Wall walks or 100 Ft Bear Crawl

Bonus:
Hang Snatch 3@70%, 2 @75%, 2@80%, 2@85%, 3×1@90%
Snatch Pull 3×95,100 and 105%
3 Rounds: 20 Glute Bridges / 20 Back Ext / 20 GHDSU

Warlock Weightlifting:
A. Mid-hang power snatch – 5×2@60%
B. 8 Rounds: 5 Pull Ups, 30 Second Plank

Monday, May 21, 2018

“Your genetics load the gun, your lifestyle pulls the trigger.”

A. Back Squat 8@78%, 6@83%, 4@88%, 2@93%, 8@83%

B. AMRAP 10
50 Double Unders
15 Power Snatches @ 75/55

Performance: RX
Fitness: 50 Single unders | 15 Power Snatches @ 75/55
Fitness Light: 50 Single Unders | 15 Power Snatches @ 65/45

Bonus
5 Rounds: 5 Bench Press | 5 Pendlay Row | 10 Muscle Up Negatives (focus on positioning)

Warlock Weightlifting:
A. Snatch – 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
B. Power Clean – 60% x 2 x 2, 70% x 2 x 3
C. Jerk – 65% x 3 x 2, 70% x 3 x 2
D. Squat jump – 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Sunday May 20, 2018

“Show more gratitude”

A. 3 Rounds Not For Time:
20 Push Ups
10 Strict Pull Ups
10 DB Strict Press
10 DB High Pulls
1 Minute of Front Leaning Rest

B. AMRAP 15 for Quality
50 FT KB OH Carry
5 Single Arm KB Thrusters
5 Single Arm Russian KB Swings

*Switch arms after each round

Warlock Weightlifting: Rest Day

Saturday, May 19, 2018

“Positive mental attitude and positive self-talk are paramount in achieving the full potential of human work capacity” – Greg Amundson

A. Snatch 8 x 1

B. 2 Rounds For Time:
21 Power Cleans @ 135/95
600M Run (Up the Hill)

Performance @ 135/95
Fitness @ 115/75
Fitness Light @ 95/65

Bonus –
A. Front Squat 3,2,1,1 then heavy single
B. 3 Rounds – 100 Ft Sand Bag Carry @ 160/100 | 20 GHDSU

Warlock Weightlifting:
Primer –
1. 3×10 Single Leg Step Ups Each leg / Glute Bridges / Calm Shells
A. Back Squat – 88% x 3 x 8
2. 3×3 Muscle Snatch
B. Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
C. Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
D. Sand Bag Squats 3x Max Effort Squats @ 100

Friday May 18, 2018

“Overcoming tough situations builds confidence in the ability to handle similar situations.”

A. Clean + Hang Clean x 7

B. 5 Rounds
Min 1: Thrusters @ 95/65
Min 2: Cal Row
Min 3: Burpees Over Bar
Min 4: Rest

Score is total Reps

Bonus
A. Bench Press 7×2
B. 3 Rounds – 12 DB High Pulls / 12 Bicep Curls / 12 Waiter Squats / 12 Barbell Roll Outs

Warlock Weightlifting: Rest Day

Thursday, May 17, 2018

“You want to be able to walk 100 yards in the handstand without falling” – Coach Glassman

A. 3×5 Turkish Get Ups (Climbing each set)

B. AMRAP 15
50 Ft Handstand Walk
100 Ft Walking Lunge

Performance: 50 ft HS Walk (12 attempts)
Fitness / Fitness Light: 50 Ft Bear Crawl | 50 ft Walking Lunge

*Bonus*
3 Rounds: 20 Floor Press / 20 Double Russian KB Swings / 20 Weighted Sit Ups

Warlock Weightlifting:
Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 2
Power Clean + Power Jerk – 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
Snatch High-Pull – 75% (of snatch) x 3, 80% x 3 x 2
4 Rounds: 5 (1 pull-up + 1 hanging leg raise), 15 Double Russian KB Swings @35

Wednesday, May 16, 2018

“Whether it’s strength or flexibility, the dumbbell doesn’t allow you to favor your more mobile or stronger side. It requires greater stability so your core has to work to stabilize more”

Saturday May 26 – Viking Obstacle Course – 1pm – 4pm
Monday May 28 – Murph @ Warlock Heats at 8 and 9 am. Group Picture at 9 am!

A. Front Squat 4×3 @ 70% +

B. EMOM x 16
Min 1: 40 Seconds of DB Snatches @ 50/35
Min 2: 200M Run
Min 3: 40 Seconds of DB Hang Clean and Jerks @ 50/35 (5 per arm)
Min 4: 200M Run

*Score is total number of reps.

Performance = RX
Fitness: @35/20 | 200M Run
Fitness Light: @ 35/20 | 150M Run
*Bonus
A. Snatch Balance – 5×2 (at 70% +)
B. 50 Strict C2B With Vest. Every time you break 10 Push Ups

Warlock Weightlifting:
A. Back Rack Lunges – 3×20 @ 95
B. Hang Clean – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
C. Clean Pull on Riser – 95% (of clean) x 3 x 4
D. SLDL – 65% (of back squat) x 5, 70% x 5 x 2
E. 3 Rounds – 15 GHDSU / 30 Sit Ups – 2 Minutes ret after each round.

Tuesday, May 15, 2018

“The general public both in opinion and in media hold endurance athletes as exemplars of fitness. We do not.”

A. Push Press
5,3,2,2,2, (start at 70% and climb)

B. 4 Rounds
100 Double Unders
7 DL @ 315/225
21 Burpees over Bar

* 90 seconds rest after each round. Total Time is Score

Performance: 100 DU’s / 7 DL @ 275/185
Fitness: 100 Single Unders / 7 DL @ 225/185
Fitness Light: 100 Single Unders / 7 Dl @ 185/135

Bonus –
Hang Snatch – Below the Knee 6×2 (start at 70% and climb)
Snatch Pull 3×3
3 Rounds – 25 Back Ext / 25 GHDSU / 25 Glute Bridges

Warlock Weightlifting:
Jerk – 2×3@70%, 75% x 3, 80% x 2 x 2
Push Press – 80% x 4, 85%x 3 x 3
Snatch High-Pull – 2×5@75% (of snatch), 2×5@80%
40 sec on / 20 sec rest x 5 minutes: 15 KB swings, 15 push-ups

Monday, May 14, 2018

“Turn your goal into an absolute obsession.”

A. Back Squat – 8@75%, 6@80%, 4@85%, 2@90%, 8@80%

B. For Time:
15 Power Snatch @ 135/95
30 Wallball @ 20/14
45 T2B
30 Wallball @ 20/14
15 Power Snatches @135/95

12 Minute Time Cap

Performance = Squat Snatch @ 115 /75
Fitness = Squat Snatch @ 95/65 / Knee’s to Elbows / WB @ 14/10
Fitness Light: = Squat Snatch @ 65/45 / Knee’s to Chest / WB @ 14/10

Bonus
A. Split Jerk (3 sec hold in split) – 70%x3, 75%x2, 80%x2, 85%x2, 85%x2
B. 3 Rounds: 1K Row, 40 Push Ups

Warlock Weightlifting:
Primers
3×12 Single Leg Negatives
3×12 Single Leg KB Deadlifts
3×12 Glute Bridges (feet on bench)

A. Back Squat – 3×10
B. hang Snatch – 5×2
C. Snatch Pull – 4×3 (Straight arms)
D. Snatch Balance + Overhead Squat – 5x 1+1

Sunday, May 13, 2018


Happy Mothers Day to all the Warlock Moms!

A. 5x500M Row

*Rest as needed. Really give everything you have to each 500M Row. Score is the total time for all the rows.

Warlock Weightlifting: Rest Day

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