We’ve got six members vying for an opportunity to compete this January in Miami. Maybe you’ve seen them filming workouts here at the gym. Today, we’re all going to take a crack at one of the qualifying workouts. Have fun From the 2017 WODAPALOOZA Online Qualifier 5 Rounds of: 10 Deadlifts (225, 155lbs) 10 Handstand Push-ups 3 Rounds of: 20 Pull-ups 20 Wallballs (20, 14lb) 1 Round of: 40 Toes to bar 40 Overhead Squats (75, 55lb) 30 minute capRead more

Engine work today guys. Start with a buy in on the rower, then tackle some DB snatches, hang cleans and more calorie rowing. Find a steady pace and settle in for this long one. AMRAP in 20 minutes Row 50/40 Calories (buy in) in remaining time 12 Dumbell Snatches (50/35) 12 Hang Power Cleans (115/75) 12/10 Calorie Row 24 Walking LungesRead 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. 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 5 x 2 @ 80% Snatch Pull 3 x 3 @100% For Time 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

Long interval work today guys. At the call of 3-2-1 go, you’ll run 400M come inside and hit 10 HSPU followed by 8 burpees. Once that is done complete as many Toes to Bar as possible. How to scale Run should be 2 minutes or less HSPU should be done in no more than 2 quick sets Burpees should take about 30-40 seconds Scale appropriately Score is total T2B 4 minutes on 3 minutes off for 5 cycles AMRAP in 4 minutes Run 400 Meters in remaining time 10 Handstand Push-ups 8 Burpees ME Toes to BarRead more

3 position cleans are one of the best ways to learn proper bar path. By starting from the top and working your way down (to the floor) we get to feel the bar sweep into our hip from simple starting points like the hang. As we work through our positions we see that bar path and movement pattern translate into the full clean version. In addition we land in the squat 3 times with each complex, this trains the third pull and action of actively pulling ourselves beneath the bar.   Titan Phase 3 Day 3 Clean Work (18 minutes) 3 Position (squat) Clean Above the knee + below knee + Floor 60% 65% 70% x 3 or 1 RM clean test (if missed) Conditioning AMRAP in 10 minutes 8 Front Squats (135/95) 6 Push Jerks 4 Bar Muscle UpsRead more