Big Chipper Saturday! Alternate at will with your partner working one at a time. DB snatches must be done using alternating arms R,L,R,L etc In Teams of 2 2 Rounds for Time 50 Dead lifts (185/125) 75 Box Jumps (24/20) 50 Toes To Bar 75 Dumbbell Snatches (50/35)Read more

Set up anywhere in the gym with at least one partner. You’ll need a rower and a barbell loaded for thrusters. Complete 5 intervals of this triplet resting as needed between rounds. Your score is your slowest round. Rest and recover then with whatever you have left, hit this cash out…can you go unbroken? 5 Intervals 7 Thrusters (95/65) 7 Bar Facing Burpees Row 12/10 Calories Complete 5 intervals resting as needed between each to ensure maximum effort. Cash Out For Time 30 Kettlebell Swings (53/35) 30 Wall Balls (20/14)Read more

Start the day by finding a heavy triple in the push press. We’re working mostly pulling strength this phase so lets step back and hit some pressing strength. Yes, the met-con says “run”, weather looks good so we will be fine. *coaches discretion to sub 250 Row as needed. Strength Take 12 to 15 minutes on Push Press 3,3,3 Conditioning 4 Rounds for time Run 200M 6 Muscle Ups 12 Overhead Barbell Lunges (45/33) *hard cap 18 minutesRead more

Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. Use the snatch pulls listed as a primer for your pulling mechanics. For a weight-lifting double you’ll complete the first, then reset for the second rep. These are not meant to be touch and go. The goal here is to hit perfect reps landing in the hole on each lift. Titan Phase 3 Day 4 Snatch Work (22 minutes) Snatch Pull 3 x 3 @100% Snatch 4 x 2 @ 80% For Time (compare to 10/25) 40 Thrusters (45/33) 40 Push-ups 40 Sit-ups 40 Back Squats (45/33) 40 Push-ups 40 Sit-ups 40 Box Jump Overs (24/20) Sprint for Time (12 minute Cap)Read more

Take 10 minutes to work on Pull-up progressions, as well as double unders if work is needed. A. Chest to Bar or Butterfly Efficiency B. Strict Capacity C. Gymnastic Kipping Tech * pair with double unders if the DU is a problem AMRAP in 20 minutes 25 Double Unders 12 Pull-ups 12 Burpees 12 Push Jerks (115/75)Read more