“Mechanics, consistency, then and only then, intensity.”

A. Snatch – 2×3@75%, 3×2@80%
B. Floating Halting Snatch Deadlift (mid-thigh) 3@100%, 2×3@105%
C. “Rematch” – On The Every 2 Minutes x 8 Rounds
8 Burpees Over The Bar
8 Hang Power Snatches @ 95/65
8 Thrusters @ 95/65

Bonus –
1. Push Jerk 2×3@75%, 3×2@80%
2. 5 x 1 Pause Front Squat + 1 Front Squat @70%
3. Midline: 3 Rounds – 10 Weighted Back Extensions, Max Effort L-Sit, Max Effort Tuck Ups

Warlock Weightlifting:
1. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
3. Clean Pull – 85%x2, 90%x2, 95%x2
4. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
5. GHDSU 3×25

Wodapalooza scores are due by 8 pm tonight. If you want to redo any of the first 5 workouts today is your day. Any questions on which one you should redo, strategy etc don’t hesitate to ask.

*Hey Guys! If you are volunteering for today’s Lift4Zane event Thank you and please show up at 11 am for the volunteer briefing. If you’re interested in working out you’re welcome to register at the Warlock front desk from 11:15-12. You can compete in the WOD, Bench Press, Deadlift or Clean and Jerk competition. The event is this Sunday from 11-3 for volunteers and 12-3pm for athletes.

Class today is from 10-11 am

A. AMRAP 4
15-12-9
Wallball
T2B
Remaining time max effort calorie On the Bike / Rower

AMRAP 4
15-12-9
Burpees
Wallball
Remaining time max effort calories on the bike / rower

AMRAP 4
15-12-9
T2B
Burpees
Remaining time max effort calories on the bike / rower

*4 Minute Rest in between rounds
*Score is total number of calories on the bike / rower

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

A. Snatch – Heavy Single (if you snatched yesterday you should clean and Jerk today)

B. Jack – AMRAP 20
10 Push Presses @ 115/85
10 KBS @ 53/35
10 Boxjumps @ 24/20

Wodapalooza:
Event 3: 4 Rounds For Time
21 C2b
15 Strict HSPU
9 Pistols

Event 3 Intermediate:
21 Pull Ups
15 Kipping HSPU
18 Goblet Squats @ 70/53

*Bonus*
Back Squat – 5×3@80%
Clean Lift-Off – 3×3@110%
5 sets of 4 Ring Muscle Ups
Midline: 3 Rounds: 10 Weighted Back Ext, 30 Hanging Leg Rasies, Max V-Ups, 100Ft Yoke Carry (something heavy)

Warlock Weightlifting:
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1
Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
Weighted Planks – 3 x 60sec

“Segmenting training efforts delivers a segmented capacity” – Greg Glassman

A. 20 minute Clock
2 Rounds For Time:
40 Cal Row
40 T2B
40 OHS @ 95/65

With remaining time if not completed at the 18:00 Find a 1RM Clean and Jerk

WODAPALOOZA Intermediate Division:
2 Rounds for Time:
30 Cal Row
30 T2B
30 OHS @ 95/65
Then 1RM Hang Snatch

Warlock Weightlifting: ROMWOD / Recovery Day

“Have fun screwing up…it means you are removing your ego from the problem” – Greg Glassman

*Hey Guys! We are still looking for volunteers for this Sunday Lift4Zane Event. If you’re interested in working out please click here to register.  If you’re interest in volunteering please shoot me a quick email so I can add you to the list e@warlockathletics.com. The event is this Sunday from 11-3 for volunteers and 12-3pm for athletes.

A. EMOM x 10
odd: 5 Strict HSPU
even: 5 Strict C2B

B. 4 Rounds
Min 1: Double Unders
Min 2: Deadlifts @ 185/125
Min 3: Cal Row
Min 4: Rest

Warlock Weightlifting:
1. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
2. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
3. Front Squat – 75%x2x3
4. 2-Arm DB Overhead Carry – 3 x 50m

“Don’t eat anything with a label on it”

A. 5x 3 Cleans + 1 Jerk Dip @ 75%
B. Floating Halting Clean Deadlift (mid-thigh) – 3×3@100%
C. 2 Rounds For Time:
30 KBS @ 70/44
400M Run
15 Clean and Jerks @ 135/95
400M Run

Bonus:
1. Pause Front Squat + Front Squat – 70% x (1+1) x 5
2. Bench Press 5×5 (Across)
3 Rounds: 10 Weighted Back Extension / 15 Weighted GHDSU / Max Sit Ups

Warlock Weightlifting:
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 x 2
Front Squat – 75%x2, 80%x2, 85%x2
Hanging Leg Raise – 3 x 10-20

“If you want to be great, you’ll have to sacrifice your comfort”

A. Every 4 Minutes x 4 Rounds
4 Back Squats @75% then 15 unbroken T2B

B. EMOM x 18
odd: 15 Cal Row / 12 Cal Row
even: 15 Wallball @ 20/14

Bonus
Power Snatch – 5×3@70%
Push Press – 5×5@70%
Snatch Pull – 5×3@90%
3 Rounds – 15 Back Extension / 30 Sec Weighted Plank / Seated Plate Twist – 15/side

Warlock Weightlifting: Recovery Day
Crossover Symmetry
1. 5×3 Min Easy / Moderate Bike followed by 5 Bench Press
2. 5×3 Min Easy / Moderate Row followed by 30 Second Plank
3. ROM WOD

“Only those who have the patience to do things perfectly will acquire the skills to do difficult things easily. – Friedrich Schiller”

1. Snatch 5×3@75%

2. “Death By Triplet”
OTE2M Until Failure (minimum of 8 rounds/max of 12)
8 Burpees Over the Bar
8 Hang Power Snatches @ 95/65
8 Thrusters @95/65

WODAPALOOZA Athletes:
8 Burpee Box Jump Overs @24/20 (RX must jump -Inter/Scaled Step up and over allowed)
8 Hang Power Snatches @115/80(RX/M35-44) @95/65(Inter/Scaled)
8 Thrusters @115/80(RX/M35-44) @95/65(Inter/Scaled)

Bonus:
A. Jerk – 5×3@75%
B. Floating Halting Snatch Deadlift (mid thigh) 3×3@100%
C. 3 Rounds – 10 Weighted Back Ext / 15 V-Ups / Max Tuck Ups

Warlock Weightlifting: Week 10
1. Snatch from Power Position – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x3
2. Power Clean + Power Jerk – 70%x2x5
3. Snatch Pull – 90%x2x3
4. Weighted Sit-up – 3 x 15

Congratulations to Ashley and Chris on getting married this weekend! Wishing you two many years of happiness!

A. 10 minutes of Turkish Get Ups

B. For Time:
80 Double Unders
80 Air Squats
800M Run
400M Run w 45/25 lb plate
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

Warlock Weightlifting: Rest Day

“Are you doing everything you can to move the needle in the right direction?”

A. Clean and Jerk – Find a heavy single

B. Donny
21-15-9-15-21
Deadlifts @ 225/155
Burpees

Bonus*
1. Snatch – Find a heavy single
2. Back Squat 5×3@80%
3. Midline: 3 Rounds – 10 Weighted Back Ext | 20 Second L Sit | Max Effort GHDSU

Wodapalooza Athletes: Do 3 practice rounds of workout 2 within the two minute window to find your pacing. If you have questions about pacing, video tape it send it to me so i can review / make changes before you do the workout for real on Monday.

Warlock Weightlifting: Week 9
1. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95%
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, HS
3. Clean Pull – 100%x2, 110%x2, 2×110% or heavier, 85%x2
* Weighted Planks – 3 x 60sec