For Strength each team gets one bar and one rack. Take as many attempts as needed and tally your team weight for your score. After the buy in on the assault bike, 1 athlete will go to each of the 3 stations in this workout. You may not switch until all 3 elements are complete....Read More
If you don’t have a new squat clean number from Titan Phase 3, please use 85% of what you best clean for the front squats. If your power clean is heavier use that number for your 90%. Running Fran is much easier than “Fran” but its still a nice burner, lets push it on those...Read More
The return of one of our fun house WODs! Fast and hard today for “Bobofet’s Revenge”. Set up with manageable weight for the dead lift and power through. Once we clean and up and cool down we’ll spend the rest of our time working on progressions for the muscle up. Bobofet’s Revenge 21-15-9 Dead lift...Read More
Our second component for Titan Phase 3 is the infamous Snatch. Today we’ll be working up to a heavy single to see where we are. Start with a warm-up complex to get dialed in, then go for a heavy attempt. Make sure that you’re receiving the bar below parallel. Titan 3 Day 2 Practice 0:00-7:00...Read More
Lets turn on those engines today and go for max rounds and reps. We’ll spend time before class finding appropriate weights and mobilizing for this long sweat fest. AMRAP in 20 minutes 10 Box Jump Overs (24/20) 10 Pull-ups 10 Shoulder to Overhead (115/75) 10/8 Calorie RowRead More
https://youtu.be/_jPWEHf4w0A Titan is back and today is test day. Lets start the day with a practice complex designed to get you ready to test your 1RM. After warm-up, dive into a complex of 1 power clean and + one front squat. The idea here is to dial in your pulling mechanics and accelerate the bar...Read More
For strength set up with 50% of your max dead lift, each minute hit a set of 5 reps returning the last rep to the ground. After each set add weight before the next minute to the dead lift based on feel. Strength Dead lift x 5 EMOM for 6 minutes starting at 50% 1RM...Read More
British Hero WOD: Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with...Read More
Its time for a benchmark! Let’s get dialed in with a quick EMOM then hit “Jackie”. *coaches note, run Jackie in two heats. Athletes may choose weight for thrusters based on ability. Strength / WOD prep EMOM x 8 A. 3 Squat Clean Thrusters B. 5 Calorie Row + Strict Pull-ups x 3-5 “Jackie” 1000M...Read More
So a bunch of people crushed this workout when it was with back squats, lets see how we do with going overhead. The penalty for dropping is only half as bad this time, but I know some of us will have some running to do. Scale to a weight that you could hit for at...Read More
