Let’s have some fun with this chipper today guys. Try to use the same weight / bar for each barbell movement. For Time 30 Box Jump Overs (24/20) 20 Push-ups 10 Front Squats (115/75) 30 Sit-ups 20 Strict Pull-ups 10 Push-Press (115/75) 30 Calorie Row 20 V-ups 10 Thrusters (115/75)Read more

As next week will mark the end of Titan Phase 2, lets get close to our heavy 1 rep Overhead Squats today. You’ll be hitting 2 sets of 3 and 2 sets of 2, this should give you a good gauge as to where you will land next week on the retest. Add weight only as reps are perfect and continue to work drills and mobility if needed. Our Met-con is a 7 minute AMRAP of Toes to Bar, burpees and Overhead Squats. Each minute including 0:00 you’ll complete 2 burpees and 8 overhead squats with an empty bar. Once you’ve completed the set, you have the remainder of the minute to complete max T2B reps. Your score will be total T2B reps. Strength Overhead Squat Work 3,3,2,2 AMRAP in 7 minutes Toes to Bar W/ EMOM of 2 burpees + 8 Overhead Squats (45/33) * each time you drop...Read more

For today’s longer Met-con,try to stay consistent with your running pace, pick a speed you can stick with and keep moving. Scale HSPU by volume or with pike push-ups and box variations. For Time 800M Run 40 Wall Balls (20/14) 400M Run 40 Kettlebell Swings (53/35) 200M Run 20 Handstand Push-ups rest 5 minutes or more For Time Assault Bike Calorie Sprint Test 40/30Read more

Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches may adjust your volume based on ability as well. On the hang cleans try to go unbroken, work on pulling under the bar and catching low rather than dropping the bar. “Nasty Girls” 3 Rounds for Time 50 Air Squats 7 Muscle ups 10 hang Power Cleans (135/95)Read more

Strength Dead lift 1×20 @ 60% of 5RM 1×20 @ 65% 1×20 @65 OR 70%, go to 70% if you feel that 65% was solid Conditioning 100 Double Unders then, 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges (95/65) L/R Burpees Over Bar time cap 10 minutes  Read more