Month: December 2016

Wednesday December 21, 2016

“If you are insecure, guess what? The rest of the world is, too. Do not overestimate the competition and underestimate yourself. You are better than you think.”  – Tim Ferriss A. 3 Position Clean (floor, below knee, above knee) + Jerk @ 60, 65, 70, 75, 80% Max B. Front Squat – 3 @ 70%, […]

Tuesday December 20, 2016

Stay Humble. Hustle Hard. A. Power Cleans 3 @ 70% 3 @ 75% 3 @ 80% 3RM B. Push Jerk 3 @ 60% 3 @ 65% 3 @ 70% 3RM C. 5 Minute AMRAP 5 Ring Muscle Ups 10 Cleans @ 155/105 then 5 Minutes to establish 3RM OHS

Monday December 19, 2016

“Life is 10% what happens to you and 90% how you respond to it.” A. 3 Position Snatch – (Floor, below knee, above knee) – 60,65,70,75,80, Max B. Back squats – 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 Rep Max C. EMOM x 16 Min 1: 5 Push Presses @ 70% Min […]

Sunday December 18, 2016

  A. 5x300M Row – 90 seconds rest after each set B. 17 minute AMRAP 3 Rounds of Cindy 5 Pull Ups, 10 Push Ups, 15 Air Squats Then: 30 Wallball @24/20, 30 KB Swings @ 53/35, 30 Sit Ups Rinse and Repeat.    

Saturday December 17, 2016

See you guys at the party tonight from 7-9 pm! A. Clean and Jerk 2 Cleans +1Jerk @60% 2 Cleans +1Jerk @70% 2 Cleans +1Jerk @80% 2 Heavy Singles B. For Time: 100 Calorie Row Buy in then 3RFT: 15 Deadlifts @ 275/185, 18 Pull Ups, 21 Burpees Over Bar

Friday December 16, 2016

“I never regret it when I do, but i always regret it when I don’t.” Holiday Gift Idea of the Day –  “That’s It” Bars and RX Bars make for great stocking stuffers. Friday 16.2 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, […]

Thursday December 15, 2016

Try to say nothing negative about anybody. a. for three days b. for forty-five days c. for three months See what happens to your life. Holiday Gift Idea of the day – Give the gift of Fitness! One-on-One training sessions with your favorite Warlock Coach. A. Every 75 sec x 10 odd: 3 Power Snatch […]

Wednesday December 14, 2016

Friendly reminder that our Holiday Party is Saturday December 17, 2016 from 7-9pm at the Ice House in Poughkeepsie. Cost is $30 per person and includes 2 hour beer and wine open bar along with appetizers. Ugly sweaters are highly encouraged. If you have not paid please drop money off to Erik today. Thanks guys! […]

Tuesday December 13, 2016

Every time you check your phone do 5 burpees. Post totals on our facebook or instagram page. A. 10 Minute EMOM odd: 3 Power Cleans @ 75% even: 40 second ring dips B. 10 Minute EMOM odd: 3 Push Jerks @ 65% of split jerk even: 40 second T2B C. 10 Minute AMRAP 15 OHS […]

Monday December 12, 2016

Don’t compare your path with anyone else’s. Your path is unique to you. A. Every 75 Seconds x 12 odd: 3 Position Snatch (floor, below knee, above knee) @60,65,70,75,75,75+ even: 20 Push Ups B. 10 Minute EMOM odd: 5 Back squats @ 75% even: 40 Double Unders C. 10 Minute EMOM odd: 5 Push Presses […]