“You are destined to win” Primer: 2x 40s Burpees / 20s rest 4x Up Dog / Down Dog 2x 30s hollow hang / 30s HS Hold 40s cossack Squats 40s wrist stretch 40s light Cuban press 40s pancake stretch Strength: Ring Pull-Ups – 4x Max Effort with 60s rest between sets Strict Ring Dips –…
“Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons Hey Guys! This Wednesday Night we’ll be headed over to the Four Brothers Drive In in Amenia for a double header of Toy Story and Men in Black. Feel free to bring the family, friends and plenty of snacks to share with all…
“Avoid food products containing ingredients that no ordinary human would keep in the pantry.” Primer: 3 Rounds: 15 Reps of each Sampson Stretch Overhead Squats Tuck ups Sit-Ups Arch Hold On Rig Strict Pull Ups Push Ups Technique: 5×1 Power Snatch + 5 OHS (climbing) WOD: “Nancy” – 5 Rounds for Time 400M Run 15…
“Don’t bunt. Aim out of the ballpark.” – David Oglivy Strength: Build to a Heavy Thrusters (10 Minutes) WOD: 2223 4 Rounds: 2 Min on / 1 Min off. Last round is 3 Minutes 12 Chest to Bar Pull Ups 9 KB Swings @53/35 Max Thrusters @ 95/65 *Score is total number of thrusters Performance:…
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams Primer: Floor Sweeps | Butt Kickers Frankensteins 8 DB High Pulls per side | 8 DB Strict Press 20s Hollow Hang |20s plank 60s Lizard Pose 5 Burpee Box Step Ups Technique:…
“The first foods you eat after training are the first thing you body is using to recover, choose wisely.” Primer: Tabata: 2 Minutes at each Mountain Climbers | butt kickers | air squats 4 inch worms w hands 60s seated pike stretch 4 inch worms with feet 60s reverse shoulder stretch w pvc 30s walking…
“You still dominate. Don’t fucking forget it!” Primer: 10 PVC Hang Power Clean |10 Pause Push Jerk | 30s Active Spider Man | 3 Jumping Squats 5 Hang Power Clean and Jerk | 30s Burpees | 3 Jumping Squats 5 Low Hang Power Cleans and Jerks |30s Burpees | 3 Jumping Squats Strength: Back…
“Once you carry your own water, you will learn the value of every drop.” Primer: 30s Plate Deadlifts | 30s G2OH | 200M Run 30s Plate deadlifts | 30s HS Hold | 200M Run 30s Plate deadlifts | 30s HSPU | 200M Run WOD: Delightful Diane 21 Deadlifts @225/155 21 Strict HSPU 400M Run 15…
Results require effort. Period. Warlock Athletic Academy kids kick off June 24 and run through August 16. Class is Monday/Tuesday and Thursday Ages 9-12 are from 5-6 pm Ages 13-17 are from 6-7 pm Primer: 10 Pause Push Press | 20s arch | 20s Hollow | Single Leg Squat | 3 Jumping Squats 10 Push…
“Become a “Come with Me” teammate” Primer: EMOM x 9 min 1: Row min 2: 30s Butt Kickers/ 30s high knees min 3: 8 Hang Power Snatch Strength: EMOM x 10 odd: 3 Hang Power Snatches even: 50 Double Unders or Double Under Practice. For Time: 120 double-unders, each, relay (other partner holds a plank)…
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