Happy New Year Warlock Family! Hope your holidays were fun and restful. Take a few minutes today to write down 5 goals you want to accomplish this year. They can be personal, gym related, work related, family orientated etc. If you plan on coming to the goal setting seminar on Thursday please write them down so we can help you take the next step in accomplishing what is important to you. If you don’t plan on coming to the seminar and want to share them feel free to post or email over to E@WarlockAthletics.com
“I just want people to look at me and see it’s not just the Froning’s of the world that can do this … it’s everyday people.” Daniel Casey
A. “Dirty 30”
30 Boxjumps @ 24/20
30 CTB
30 KBS @ 53/35
30 Front Squats @ 115/75
30 T2B
30 Push Presses @ 115/75
30 Deadlifts @ 115/75
30 Wallball @ 20/14 (both to 10 feet)
30 Bar Facing Burpees
30 Double Unders
*Bonus*
A. 3 Rounds – 5 Back Squats (Across) then 2 Back Squats (Climbing each set)
B. 18:00 Row – 0-2 Min +20 of your 2K pace | 2-4 +15s of your 2K pace | 4-6 +10s of your 2K pace
C. EMOM x 10 – odd: 35 Seconds GHDSU | even: 35 Second of glute bridges
Warlock Weightlifting:
1. Snatch – HS; 80%x1x3 OTM (% of HS)
2. Clean & Jerk – HS; 80% x (1+1) x 3 OTM (% of HS)
3. Back Squat – HS; 80%x2x3 (% of HS)