Here’s what’s coming this week at Warlock!
Monday starts with six 800-meter row intervals. The goal is consistency. Don’t win the first round and spend the next five trying to survive it. Pick a pace you can repeat and see how closely you can keep all six efforts.
Tuesday gives you front squats followed by a fast, classic CrossFit triplet. Seven rounds of thrusters, sumo deadlift high pulls, and handstand push-ups will create plenty of interference. Choose a level that allows you to keep moving.
Wednesday is our heavy day. You’ll have the opportunity to build across five singles in both the snatch and clean and jerk. Take your time, focus on quality, and finish with a little core work.
Thursday combines short intervals with biking, loaded step-overs, and double unders before finishing with chest-to-bar practice. The two-minute windows will move quickly, so transition with purpose and maximize the time you have left on the rope.
Friday brings overhead squat strength followed by a 21-15-9 of strict chest-to-bar pull-ups and overhead squats. This one will test your positioning, upper-body pulling strength, and ability to stay composed under fatigue.
Saturday and Sunday are both partner days. Saturday is a fast clean-and-burpee workout, while Sunday gets heavier with deadlifts and bar muscle-ups. Communicate with your partner, divide the work intelligently, and keep each other moving.
Take a look at the week, schedule your classes, and come ready to work.
Move better. Get stronger. Live longer.