After Diane, lets bring it back today with some volume! Take the lunges from the ground and try to keep that back foot in place every rep. For pull-ups today work for about :40 seconds then give yourself time to transition back to the lunges. No need to record numbers for these elements. For conditioning today, we have alternating barbell work, and cardio. Weights are light so lets go for big sets and lots of rounds. Strength Alternating EMOM x 10 Front Rack Lunge x 10 (135/95) Strict Pull-ups :40 Conditioning AMRAP in 10 minutes 20 Hang Power Cleans (95/65) 100M Run 20 Shoulder to Overhead (95/65) 10 BurpeesRead more

Open the day with some dead lift work.  This portion should be treated as preparation for the Diane, and not strength per se.  The idea is to “pull” more weight for a few sets than you will use for Diane.  Split into 2 heats for Diane and scale so that you can complete the workout in under 10 minutes. WOD Prep Take 10 minutes and build up to a moderate 3 rep dead lift Conditioning “Diane” 21-15-9 Dead lifts (225/155) Handstand Push-upsRead more

Today we’ll work on some overhead squat positioning. This should prime us for a longer met-con using overhead squats. Today also take a few minutes to practice T2B. Practice Using a Rack, complete 5 complexes using no more than 50% of your 1 rep overhead squat Behind the neck jerk + Overhead Squat + Pause Overhead Squat 1+2+1 Conditioning 7 Rounds For Time 7 Overhead Squats (95/75) 9 Toes To Bar 11 Burpee Box Jump Overs (24/20)Read more

Titan Phase III Begins October 16th Over the past 3 months we’ve gotten away from our Strength cycle programming, this was intentional.   We took most of the summer and focused on improving gymnastics skills as well as overall conditioning and biased away from strength based workouts.  The basis behind this is simple – you CAN NOT get good at everything all at once.  You may have noticed that some workouts had only a met-con, or only one element, again this was intentional.  We focused on coaching movement and improving the skill level of our athletes.  Over programming is something that you’ll never see at Thermal. Some programs may call for a strength segment, a met-con (or 2) then something called an “after party” ??  Here we’ll always hit you with a decisive intense session that is goal oriented and based on movement – not volume.  Putting together multiple segments of...Read more

Start out today with some strength work on the front squat.  Complete 3 heavy sets of 2 after 3 warm-up sets.  Record your heaviest set of 2 for today. Strength Front Squat 2,2,2 Conditioning AMRAP in 12 minutes 5 Clean and Jerks (155/105) 5 Muscle ups Run 200MRead more