Results require effort. Period.
Warlock Athletic Academy kids kick off June 24 and run through August 16. Class is Monday/Tuesday and Thursday
Ages 9-12 are from 5-6 pm
Ages 13-17 are from 6-7 pm
Primer:
10 Pause Push Press | 20s arch | 20s Hollow | Single Leg Squat | 3 Jumping Squats
10 Push Press | 20s arch to hollow | Box Step Ups | 3 Jumping Squats
10 Push Press | 20s knee’s to elbows | Box Jumps | 3 Jumping Squats
Strength: Back Squat – Heavy Single 3×3, 5@65%
WOD: Heavy Metal – 3 Rounds For Time
5 Push Press @ 185/135
20 T2B
13 Box Jumps @ 30/24
Performance @ 135/95
Fitness @ 115/75 |Knee’s to Elbows | BJ @ 24/20
Fitness Light @ 95/65 | Knee’s to Chest | Plate Jumps
*10 Minute time Cap
Bonus:
Jerk Balance 3@45%, 3@50%, 2×3@55%
Pendlay Row 5×5
Bench Press 6×3 Pause
Jumping back Squat 3×3@25%
Tabata: Double Unders: 1 Minute rest Tabata GHDSU
High School Academy:
Strength: EMOM x 12
Odd: 3 Power Snatches
Even: 30S tuck ups
WOD: AMRAP 13
17 Power Snatches
17 Burpees
17 Cal Row