Start off by building up to a moderate weight 3 rep in the dead lift.  Hit something that will be heavier than your met-con weight.  For the “death by” portion, cap out at 15 minutes, but if you bail out prior to minute 8, come back in after a minute of rest, work with a coach and decide where to start over from.  For a cash out, sprint all out for a 500m row. Strength Dead lift Moderate 3 rep for the day (do not record) Conditioning Death by dead lift & Burpee – max 15 minutes Cash Out Row 500MRead more

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. Once each element is completed athletes, will move in the order listed to accumulate as many total rounds as possible. One round equals – all three athletes hitting each movement. DB snatches alternate however you want as long as its 5 reps per side Strength Working in teams of 3 find a 3 rep should to overhead in exactly 12 minutes score is your team total Conditioning In teams of 3 AMRAP in 22 minutes Buy in 150/120 Assault BIke Calories switching at will 1 bike per team 10 Dumbell Snatches (50/35) 10 Toes to...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 runs and go for big sets today. Strength Front Squat 4 x 3 (using 90% of your new squat clean) 15 minutes cap Conditioning For Time “Running Fran” 400m Run 21 Thrusters (95#/65#) 21 Pull-ups 400m Run 15 Thrusters 15 Pull-ups 400m Run 9 Thrusters 9 Pull-upsRead 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 185/125 Burpees over Bar 60-40-20 Double Unders *cap 10 minutes Take 15 minutes to work on MU progressions. A. Accumualte 30 Ring Muscle Ups B. Jumping MU C. Muscle up transitions (low) D. Pulling Strength – Bent over rows 4×8Read 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 Titan Snatch Complex 1 x 5 (start light and build by feel) Power Snatch + Overhead Squat Test 0:00-20:00 1 RM Squat Snatch Conditioning AMRAP in 11 minutes 20 Overhead Squats (45/33) 20 Sit-ups 20 Kettlebell Swings (53/35)Read more