Warm-up then start on the lighter end with 3 reps at 65%. Move on to moderate weight for doubles in the middle rounds. Finish up with singles at a weight of your choice. Keep climbing if you’re looking good. The Metcon is for total time – change weights if needed between components. Time includes rest. Strength EMOM x 7 Power Snatch Ladder 0,1 – 3 reps at 65% 2,3 – 2 reps at 75% 4,5,6 – 1 rep at athlete choice Conditioning For Total Time 5 rounds of 5 Front Squats (165/115) 10 Kettlebell Swings (53/35) rest 4 minutes 4 Rounds of 2 Thrusters (165/115) 10 Push-ups  Read more

For strength today work against a hard 8 minute clock and establish a heavy complex as listed. At the 12 minute mark, start this relay style sprint interval WOD. Athlete 1 runs the entire round-  Cal/Wall Balls and Pull-ups. Aim to complete each set unbroken for as long as possible. Since this is a alternating sprint the sets shouldn’t be broken up much, better to scale and hit the stimulus. From 0-8:00 Find a 3 Rep Shoulder to Overhead from the Ground * working individually or in pairs Conditioning 12:00 – 30:00 “You Go I Go Format” AMRAP in 18 Row 10/8 Calories 12 Wall Ball Shots (20/14) 10 Pull-ups *in teams of 2  Read more

AMRAP in 20 minutes 8 Hang Clean and Jerks (115/75) 8 Burpee Pull-ups 30 Double Unders 8 Toes to Bar 8 Dead lifts (115/75)Read more

Skipping Titan work today due to our reduced schedule and Thanksgiving eve party antics. Let’s get in here for a fun burner the day before we eat #someofthefood For 5 Rounds On The 4 Minute Bike 12/8 Cal 10 Handstand Push-ups 10 Hang Squat Cleans (115/75) 6 Burpees over the barRead more

Let’s start the day with some strict pulling work and also get our engines revved up for the work ahead. This met-con will test your skill in climbing the rope since your pulling strength will be greatly reduced. EMOM x 8 A. Strict Pull-up work 6-10 reps 1-5 reps Negatives Ring Rows B. Row 150M Conditioning 3 Rounds for Time 20 Dead lifts (135/95) 6 Muscle ups 20 Box Jumps (24/20) 4 Rope ClimbsRead more