Workout of the Day

Tuesday June 25, 2019

“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 –…

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Monday June 24, 2019

“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…

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Sunday June 23, 2019

“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…

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Saturday June 22, 2019

“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:…

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Friday June 21, 2019

“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:…

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Thursday June 20, 2019

“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…

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Wednesday June 19, 2019

  “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…

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Tuesday June 18, 2019

“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…

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Monday June 17, 2019

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…

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Sunday Funday June 16, 2019

“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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