Archive for: May, 2018

Friday, June 1, 2018

“The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at…

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Thursday, May 31, 2018

“Be impressed by intensity not volume” A. EMOM x 10 odd: 3 Deadlift even: 40 Second Front leaning rest B. Sugar Daddy 21-15-9 Deadlifts @ 225/155 400M Run after each round Performance = RX Fitness @ 185/125 Fitness Light @ 135/95

Wednesday May 30, 2018

“You are what what you eat eats.” – Michael Pollen A. 3 Rounds Min 1: Sumo Deadlift High Pulls @ 95/65 Min 2: GHDSU Min 3: Push Presses @95/65 Min 4: OHS @ 95/65 Min 5: Rest Performance = RX Fitness: GHDSU to Parallel | @ 75/55 Fitness Light: Sit Ups | @ 45/35

Tuesday May 29, 2018

“Regardless of where you start, how you finish is on you.” *Save The Date – July 21 – Warlock Summer Smash 2018 A. EMOM x 10 odd: 1 Hang Snatch even: Practice Handstand Walks B. “Annie” – 50-40-30-20-10 Double Unders Sit Ups Performance = RX Fitness = 150-120-90-60-30 Single Unders | 50-40-30-20-10 Sit Ups Fitness…

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Monday, May 28, 2018

  Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Wear a 20lb vest. 8:00 – Heat 1 9:00 – Group Picture 9:15 – Heat 2 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was…

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Sunday May 27, 2018

Rest Day! Get out of the gym! Tomorrow Murph! 8:00 – Heat 1 9:00 – Group Pictures 9:15 – Heat 2

Saturday May 26, 2018

“People should fucking stop complaining.” – Gary V A. 1 Clean and Jerk  1 every 75 Seconds x 8    B. Teams of 2  50 Wallball Synchronized @20/14 30 Clean and Jerk @ 135/95 50 Wallball Synchronized 20 Clean and Jerks @ 185/125 50 Wallball Synchronized  10 Clean and Jerks @ 225/155 Sunday May 27,…

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Friday May 25, 2018

“Overcoming tough situations builds confidence in the ability to handle similar situations.” A. Front Squat – 73%x3, 78%x2, 83%x1, 88%x1, Heavy Single B. 60 Cal Row 30 Thrusters @ 135/95 5 Rounds of Cindy Performance: 115/75 Fitness: 95/65 Fitness Light: 75/55 | Cindy 5 Ring Rows, 10 Push Ups, 15 Air Squats Warlock Weightlifting: Rest…

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Thursday, May 24, 2018

Saturday May 26 – Warlock @ Viking Obstacle Course @ 12:30 Monday May 28 – Memorial Day Murph 8 am – Heat 1 9 am – Group Pictures 9:15 – Heat 2 “Belts are for rich white women on diets” – Ron Swanson A. 3 Rounds For Quality: 20 Back Rack Lunges @ 135/95 20…

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Wednesday, May 23, 2018

A long-term goal of scaling is creating the ability to perform workouts “as prescribed” A. Power Clean and Jerk 7×1 (climbing) B. 4 Rounds For Time: 50 Ft DB Lunge @ 50/35 16 Burpees Over DB 50 Ft DB Lunge@50/35 16 Pull Ups Performance = RX Fitness: DB Lunges @ 35/20 | Pull Ups Fitness…

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