Taking a few weeks from between strength phases will allow us to dial in some movements we haven’t seen too often over the past 8 weeks.  Let’s make sure our squats are still going strong after a lot of pulling work over the past few months.  Build up in weight then hit 3 heavy sets of 3 increasing weight on each successful set. Back Squat 3,3,3 Conditioning 10-1 Hang Power Cleans (135/95) Wall Balls (20/14) Burpees  Read more

EMOM SUNDAY – alter reps as needed for your fitness level, you want to aim to work for about :40 seconds on each movement. EMOM x 27 Rope Climbs 1-2 12 Box Jump Overs (24/20) 12 DB snatches (50/35) (R/L)Read more

At the call of 3,2,1 GO, athlete one will begin accumulating Calories on the bike. Once they complete the needed total, they move immediately to the burpees. As athletes in front complete movements the athletes that follow fill in a “snake” fashion. Only one person can be working on any station at any given time. The goal is complete the 4 movements in as many times as possible in 20 minutes. For today, only full rounds will count. In teams of 4 Snake Style Relay AMRAP in 20 Minutes Assault Bike Calories (10/8) 10 Burpees 10 Front Squats (105/70) 10 Pull-upsRead more

Take the beginning of class to build up to a moderate clean and jerk. This number won’t be recorded, but will be used to make your load for the workout feel more manageable.  We’re aiming for a weight that you could do sets of 3-5 with at fatigue. Warm-up Build up to a moderate clean and jerk single Conditioning 4 Rounds for time 300M Row 12 Clean and Jerks (115/75) 50 Double Unders *coaches – stagger starts based on class sizeRead more

For the conclusion of our overhead squat phase of Titan, we’ll be holding two test days. First today we’ll be testing what matters most, efficiency and capacity. Take on this bench mark with the goal of accomplishing it with solid overhead squat movement patterns throughout the WOD. If you’re moving well, up the intensity on the runs and tried to set a nice benchmark for yourself. “Nancy” 5 rounds for time Run 400M 15 Overhead Squats (95/65)Read more