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

AMRAP in 15 minutes 6 Dead lifts (185/125) 12 Toes to Bar 18 Box Jumps (24/20) Cash Out Tabata Alternating LungesRead more

Start by working on hitting a heavy thruster for the day. This should serve as a strength component and help dial us in for the met-con. During the met-con we’ll be using a you go, I go format. Each partner will run through the entire round 5+5+5, then switch. Accumulate as many full rounds as possible in the 17 minutes Strength Take 15 minutes to find a heavy single Thurster from the rack Conditioning In teams of 2 working for 17 minutes 5 Thrusters (95/65) 5 Bar Facing Burpees 5 Chest to Bar pull-upsRead more