“Be quick, but don’t hurry.”
In addition to normal classes, you also have access to two online classes tomorrow at 9 am and 5 pm. You can sign up in Mindbody and the class will be on zoom.
For the immediate future please do the following when at the gym:
1. When you come in please go to your box. The workouts are designed so you don’t need to leave your box.
2. Please enter through the front and leave through the back.
3. Masks must be worn.
4. When you use the bathroom please spray down the handles, door etc
5. There is no bonus work at this time or hanging out after class.
6. Please dress warm, the bay doors will continue to be open.
Working Out At Home:
That’s cool by us. We’re going to give you a few options:
We are streaming two classes. One at 9 am and 5 pm. It will be on zoom!
At Home workouts in Healthie (still can access programming)
If you have any suggestions, questions or concerns please feel free to reach out to me personally 845.625.3018 or Chris@WarlockAthletics.com if it’s in regards to memberships. Thanks team! Let’s keep everyone Healthy, Well and Fit!
Primer:
3 Minutes Row:
7 minutes for quality
7 Deadlifts
7 Air Squats
7 Cal Row
14 Shoulder Taps
Mobility:
Samson Stretch
Floor Sweeps
16.4 Open: AMRAP 13
55 Deadlifts @ 225/155
55 Wallball or WB Thrusters
55 Cal Row
55 HSPU or Push Ups
Modifications:
No Row: 42 Cal Assault Bike
42 Cal Ski
At Home: DB 16.4 Remix
55 Double DB DL’s @ 50/35
55 Single DB Thrusters @ 50/35
55 DB Snatches @ 50/35
55 Push Ups
No Equipment
110 Good Mornings
55 Burpees
55 Air Squats
55 Push Ups
Bulletproof Shoulders
55 Double DB DL’s @ 50/35
55 Goblet Squats
55 Russian KB Swings
110 Shoulder Taps