The first part of today’s WOD is about improving your movement with two common pieces – double unders and chest to bar pull-ups. For each, choose a rep count that you can perform proficiently, meaning I’d rather you do 4 perfect kipping C2B pull-ups than 10 poor form butterfly reps. Aim to work for about 40 seconds on each so that you can transition. Our met-con is shorter since we’ll already be huffing and puffing from the EMOM. Sprint through this triplet focusing on good push-ups today! Skill EMOM x 10 A. Double Unders (40,30,20, Practice) B. Chest to Bar Pull-ups (10,5,3,practice) If you don’t have kipping pull-ups alternate between hallow arch swings and bent over barbell rows for strength. Conditioning 3 Rounds for Time 12 Dumbbell Snatches (50/35) alternating L/R each rep 12 Back Rack Lunges (95/65) 24 Push-upsRead more

Emily did not grow up considering herself an athletic person. As someone who is secretly very competitive and does not like to let others down, Emily quickly felt discouraged from team sports in grade school. Emily did discover both yoga and horseback riding when she was 14 years old and continued to practice in both of those sports throughout the remainder of her life. Horseback riding became Emily’s first love and outlet to a healthy lifestyle. Spending any waking moment on the farm and doing hours of manual labor to ride any horse provided to her. During her senior year of college, Emily had a horseback riding accident that herniated a disc in her back. Emily was told by doctors that running would likely be out of the question due to pain and danger of re-injury among other activities. After rehabbing, Emily continued to ride off and on but often...Read more

Same format as last week for dead lift work today, except we’ve got 2 more reps per set and we’re loading an additional 5% to the bars. Remember only use these percentages if form allows and STOP your set if form degrades. If last week was easy challenge yourself today and go heavier on the KB swings. On paper our met-con may look easy….wanna get the most out of it? Don’t stop moving, EVER. “Titan Phase 2 Week 5 Dead lift 1×12 70%+ 10 Rus Swings 1×12 75%+ 10 Rus Swings 1×12 80%+ 10 Rus Swings   Conditioning Row 500M 40 Burpee Box Jump Overs (24/20)Read more

Continuing with our EMOM Sundays – remember guys, no recording results today, set your components and aim to go hard and improve. EMOM by 24 A. Front Squat from Ground x 5 (choose your own weight) B. Assault Bike Calories x 15/10 C. 1 Round of Cindy (5 Pull-ups, 10 Push-ups and 15 air squats) D. Run 100 M      Read more

Since we didn’t hit a long one on Friday, lets tackle it today! Both athletes must run and do rope climbs (or scales), barbell work may be split at the athletes discretion. In teams of 2 For Time Run 400M 50 Hang Power Snatches (75/55) 1 Rope Climb 200M Run 50 Shoulder to Overhead (95/75) 1 Rope Climb 200M Run 50 Hang Power Cleans (115/75) 1 Rope Climb 200M RunRead more