Seeing Sunday is our 1 year anniversary we decided to come up with something fun for you guys, Warlock World One. It is designed to be light weight, fast, grueling and accessible to everyone at our gym. While it is light weight it will challenge you mentally to go to that deep dark place in order to push yourself just a little bit harder and faster. We can’t thank you guys enough for being members and helping us build such an awesome community. Hope to see you guys either Saturday night for Chris’s Halloween Party and or Sunday.
On A Running Clock:
0-5 Minutes – Back To Bodyweight Basics AMRAP
50 Air Squats with 10 lb plate
40 Sit Ups
30 Pull Ups
20 Push Ups
10 Burpees
5-8 Minutes Rest
8-13 Minutes – Barbell Basics AMRAP
10 Front Squats @ 75 / 55
10 Push Presses @ 75 / 55
10 Thrusters @ 75 / 55
13 – 15 Minutes – Rest
15 – 20 Minutes – Max
1 Rep Max Clean and Jerk
20-25 Minutes – Bodyweight AMRAP
15 T2B
15 HSPU
15 Pull Ups
25 – 30 Rest
30 – 35 Minutes – Warlock Light AMRAP
20 Deadlifts @ 95 / 65
20 Snatches @ 95 / 65
20 Hang Power Cleans @ 95 / 65
20 Shoulder to Overhead @ 95 / 65
20 OHS @ 95 / 65
35 – 40 – Rest
40 – 45 Minutes- Warlock Objects AMRAP
25 Wallball @ 20 / 14
25 Box Jumps @ 24 / 20
25 KB Swings @ 53 / 35
25 Double Unders
45 – 50 Rest
50 – 53 Minutes – Warlock Burpeeland AMRAP
10 Burpee Box Jumps 24/20
10 Burpees to Target 9’/8′
10 Burpees to a plate
10 Burpees