Regularly scheduled classes are at 10 and 11 am, with open gym at noon. Warlock athletes competing at Bros and Does: We will be doing a test run of event 2 at 9 am and event 3 at noon. We will be finished by 1:30. Please plan on staying on site during those two hours, […]
A. Heavy push press from behind the neck B. Heavy OHS C. Heavy snatch balance D. Heavy snatch 15 Minute AMRAP 55 Double Unders 35 Wallball @ 20/14 15 Power Cleans @ 155/105
A. Hatch Squat week 4 day 2 Back Squats 1×8 @ 65% 1×8 @ 70% 1×8 @ 80% 1×8 @ 85% Front Squats 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% B. 7 Minute AMRAP 21 Deadlifts @ 135/95 15 Push Press […]
A. 10 Minute AMRAP 10 Power Snatches @ 95/65 10 Box Jumps up and over @ 24/20 B. 12 Minute: 1 Squat Snatch EMOM
A. Hatch Squat week 4 day 1 Back squats 1×8 @ 65% 1×8 @ 70% 1×6 @ 80% 1×6 @ 85% Front squats 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% B. 8 Minute AMRAP 3 HSPU 6 T2B 9 Burpees
A. 20 minute EMOM Odd: 1 clean + 2 split jerks @ 70 percent or under Even: 5 c2b B. 4 rounds 10 clusters @135/95 10 ring dips
A. 4×4 Deadlift – max effort T2B after each set of deadlifts B. Teams of 3 (4 if necessary) 3 Rounds for Time 25/20 Cal Row Plate push @ 25 lbs 15 Burpees Plate push back
5 rounds of Cindy buy in 800m run 50 OH lunges @ 45/25 40 KB swings @ 53/35 30 Burpees 40 KB swings @ 53/35 50 OH lunges @ 45/25 800m run 5 rounds of Cindy cash out
A. Split Jerk 2×2 @ 80-85% 5×1 @ 85-95% B. 3 Rounds: 2 Minutes Per Round Round 1 9 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125 Round 2 6 Bar Muscle Ups, 3 Pwr Cleans, 3 Front Squats, 3 Push Jerks @ 185/125 Round 3 3 Bar […]