“Take as much pride in your eccentric as you do your concentric.” A. EMOM 12 Odd: Strict Pull Ups Even: Double KB Swings B. For Quality 100M Double Plate Farmers Carry @45/25 60 OH Lunges @ 45/25 100M Double Plate farmers Carry @ 45/25 60 Weighted Sit Ups @ 45/25 100M Double Plate Farmers Carry […]
“What is the story you’re telling yourself?” A. 30 Minute AMRAP 500M Row /.6 Bike 400M Run 3 Rounds of 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead @ 135/95 Warlock Weightlifting: Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights) 1. Snatch – HS 2. Clean & Jerk – […]
“A skilled sailor’s confidence does not lie in his ability to control the wind but rather, in his ability to adjust the sails.” A. 20 Minutes to find a heavy back squat B. Cindy – AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Warlock Weightlifting: Recovery Day
“Don’t stop when you’re tired, stop when you’re done!” 1. 1 Mile Run 2. Christine – 3RFT 500M Row 21 Boxjumps @ 20 12 DL @ Bodyweight Warlock Weightlifting: Technique Primer: Press in Clean – 5, 4, 3 (ascending weights) Power Clean – 75%x3x2, 80%x2x3 Overhead Squat – 75%x2, 80%x2x4 Snatch Push Press – 70%x5x2, […]
“Health is not just about fitness and what you’re eating. It’s also about what you’re thinking and saying.” A. 15 Minutes to find a heavy Front Squat B. Fran 21-15-9 Thrusters @ 95/65 Pull Ups Warlock Weightlifting: Technique Primer: Tall Clean – 3 x 3 (light) 1. Clean + Jerk Dip – 75% x (3+1) […]
“The more you sweat in training the less you bleed in combat” A. 20 Minutes to find a heavy single – Snatch B. Isabel – 30 Snatches for time @ 135/95 Warlock Weightlifting: Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights) 1. Power Snatch – 70%x3x2, 75%x2x3 2. Push Press – 70%x5x2, […]
“Without commitment you’ll never start, without consistency you’ll never finish.” A. Push Press 5,4,3,2,1 B. Fight Gone Bad – 3 Rounds Min 1: Wallball @ 20/14 Min 2: Sumo Deadlifts High Pull @ 75/55 Min 3: Box jumps @ 20 Min 4: Push press @ 75/55 Min 5: Cal Row Min 6: Rest *Bonus* 10-1 […]
“Get really good at the fundamentals” A. EMOM x 12 Min 1: Strict Ring Dips Min 2: Bottom of a back squat hold Min 3: Russian KB Swings Min 4: Plank B. AMRAP 12 16 KB Goblet Lunges @ 53/35 50 M KB Suitcase carry @ 53/35 (left hand) 50 M KB Suitcase carry @ […]
“Work like you still suck.” A. For Time: 400M Run 30 Burpee Box jump overs @ 24/20 30 Thrusters @ 95/65 30 Pull Ups 30 Thrusters @ 95/65 30 Burpee Box jump overs @ 24/20 400M Run Freaky Friday Athletes – Today is a recovery day for you. Sunday is a rest day. Monday we […]
For any members participating in Freaky Friday please make sure you arrive by 6pm. We will be randomly splitting people into teams of 4 then throwing down with 3-4 WODS. We did this two years ago and it was a ton of fun, scaled, RX, modifications and everything in between. Feel free to bring beverages […]