Start off with 3 moderate sets of 10 on the front squat. Start at 50-60% 1RM and work your way up on each set recording your best effort.  Our met-con is an ascending ladder, climb as high as possible adding 1 rep per movement  each round. Front Squat 10,10,10 Conditioning AMRAP in 10 minutes 1 Hang Power Clean (95/65) 1 Thruster (95/65) 1 Pull-up 2,2,2,3,3,3,4,4,4,Read more

EMOM x 28 A. Ring Pull-ups 5-10               B. Dumbbell Overhead squat (5L/5r) choose your weight. C. Dumbbell push press x 10 (50/35) D. 100M runRead more

In teams of 2 alternate on each barbell movement at will until all needed reps are completed. For the double unders – both athletes must complete 30 reps (or equivalent) scale. After the round of burpees / DUs, athletes will split 50 sit-ups before returning to the power cleans and round 2. Working in teams of 2 AMRAP in 20 30 Power Cleans (115/75) 30 Double Unders* 30 Front Squats (115/75) 30 Double Unders* 30 Burpees over bar 30 Double Unders* 50 Sit-ups *both athletes complete all repsRead more

Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest. *coaches notes – offset athlete in a work:rest set-up to provide spacing * reset the bikes for each athlete so that calories always begin at 0. *  Your score or the day is your total calories over the 3 rounds After break down, test your push-ups with two sets of max reps rest and scale as needed to hit a minimum of 20 per set. Only full range reps count! AMRAP in 3 minutes 3 Rounds of 10 Box Jump Overs (24/20) 5 Power Snatches (95/65) Then ME Assault Bike Calories in remaining time rest 3-4 minutes...Read more

Rounding out Titan Phase 2 we felt it was important to not only test capacity (Nancy) but also test our positional strength. Your 1RM overhead squat will likely be limited by your ability to be in good position and your overhead stability. Let’s see how far we’ve come over the past 8 weeks with this movement. Strength Overhead Squat 1RM Conditioning AMRAP in 12 minutes 12 Shoulder to Overhead (95/65) 9 Kettlebell Swings (53/35) 6 Toes To BarRead more