We’ll be working on skills to start the workout today. Double unders should be treated as practice – work on improving your consistency, not seeing how many you can do. Eliminate single under reps, fix your jump style etc… For HSPU use stink bugs or box HSPU if still working on strength in this movement. Today we have an Open style CrossFit couplet, let’s push the envelope today and see how fast we can go. Yell “TIME” when you finish today. Skill EMOM x 10 A. Double Unders (practice, 20,30,40) B. Strict Handstand Push-ups Conditioning 15-12-9 Clean and Jerk (135/95) Chest to Bar Pull-ups  Read more

Today we revert back to our high volume sets of 20. We’ll be pushing the envelope a bit more with weight, be safe and go conservative if needed. The goal here is to hit the volume, if you need to scale do so with weight. Our conditioning segment today is moderate in length but has high rep counts on each movement. This will make for a tough mental challenge as you’ll be stuck on each movement for more than a few reps. Try to move consistently and avoid long breaks. Titan Phase 2 Week 6 Dead lift 1×20 @ 50% 1×20 @55% 1×20 @ 55%   AMRAP in 10 minutes 40 Box Jump Overs (24/20) 30 Front Squats (95/65) 40 Sit-ups 30 Overhead Plate Lunges (45/25)Read more

EMOM x 24 A. 5 Hang Power Cleans (185/125) B. 10 Dumbbell Step Ups (50/35) C. Burpees (8-15, based on ability) D. Strict Pull-ups (5-10 based on ability)Read more

The first two movements today will be completed by both partners. Once the run is complete, they will come into the gym and complete the next 3 movements splitting the work equally, but alternating at will. Plate carry counts as 50 reps Run counts as 25 AMRAP in 25 Minutes Both Partners Overhead plate Carry (45/25)150M Both Partners Run 150M Split work equally 20 Thrusters (95/65) 30 Kettlebell Swings (70/53) 40 Partner Leg Throws  Read more

With a lot of dead lifting and overhead squats on our plates lately, it can be good to mix in some shoulder to overhead work too. Let’s focus today on driving under the bar in both jerks – no press outs!  Don”t worry about hitting an absolute max here, we just need to get some heavy lifts in. Take 15 minutes to find a heavy or practice Push Jerk + Split Jerk 1+1 4 Sprint Intervals Assault Bike 15/12 Cal 10 Shoulder to Overhead (115/75) record your worst timeRead more