In teams of 2 alternating rounds, using a you go, I go format. Team “DT” 10 rounds for time 12 Dead lifts (155/105) 9 Hang Power cleans 6 shoulder to overheadRead More
Dial in hip and overhead mobility to start class today. With all this “training” going on we gotta have some fun with benchmarks too! Let’s see who can crush it and get on the board!! The trick to Nancy is to not go so hard on the run that you need breaks on the squats,...Read More
For today’s strength work, we’re going for capacity again. You’ll be hitting 5 sets of 15 push press with only :30 between sets. Use a weight that is heavier than you did on 4/13, or try again to get (95/65) The goal is not about going heavy it’s about building capacity. For conditioning, two movements...Read More
We’ll be working on a skill that we don’t see much of today; the pistol squat. Choose a rep range that works for your ability and scale as needed to develop balance and unilateral strength. One legged box squats, banded assist, and other variations exist for you to refine this movement. EMOM x 10 Pistol...Read More
Let’s settle in for a long one today. Use a power clean weight that you can do for fast singles or small sets through the entire WOD. Work on connecting sets of T2B, try to engage shoulders and avoid swinging. Record rounds and reps, counting the run as one rep. AMRAP in 20 minutes 30...Read More
Congrats to all the runners who completed the Broad St Run this weekend! Let’s get back to work in the gym with some heavy squats today. This is the 5th week of Titan and we should start seeing some strength gains. We’ll be hitting 5+ at 85% again just like in week one, lets aim...Read More
For strength today, we’ll be hitting 3 heavy sets of bench press leading into 3 heavy singles. If you’re feeling it, test out that 1RM. Strength Bench Press 3,3,3,1,1,1 Conditioning For Time 5 Rounds of 200M Run 15 Push-ups 15 Overhead plate lunges (45/25) Read More
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters. For this partner variation you will one bar per team, and you must complete the...Read More
Long burner today guys. Scale HSPU by volume or with progressions or wall walks x 3. DUB snatches are alternating R/L each set, please don’t bail em. Scale rope climbs to half climbs / Rope pulls 3:1 or strict pull-ups. 6 rounds for Time 10 Handstand Push-ups 10 Dumbell Snatches (50/35) 20 Air Squats 20...Read More
