In teams of 2 alternating rounds, using a you go, I go format. Team “DT” 10 rounds for time 12 Dead lifts (155/105) 9 Hang Power cleans 6 shoulder to overheadRead more

Dial in hip and overhead mobility to start class today. With all this “training” going on we gotta have some fun with benchmarks too! Let’s see who can crush it and get on the board!! The trick to Nancy is to not go so hard on the run that you need breaks on the squats, get in a groove and stay consistent. Remember guys, Mechanics then consistency, then intensity. Proper movement patterns with light weight or PVC is better than 95/65 with bad form. Be smart and scale as needed. Overhead Squat Primer NFT 3 Rounds of 5 Snatch Grip Push Press 3 Pause Overhead Squats using an empty barbell Prior to beginning WOD demonstrate 5 perfect OHS reps “Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats (95/65)Read more

For today’s strength work, we’re going for capacity again. You’ll be hitting 5 sets of 15 push press with only :30 between sets. Use a weight that is heavier than you did on 4/13, or try again to get (95/65) The goal is not about going heavy it’s about building capacity. For conditioning, two movements (CJ and burpee over bar) have an ascending rep scheme, going up by one rep each round. Bar Muscle Ups stay constant at 3 reps per round. For scoring, ignore the BMU count and enter rounds plus reps. If you completed 8 CJ and 8 burpees, thats 8 rounds, then you got 6 CJ in the round of 9 equaling a score of 8+6, if you hit all Bar MU, that would be RX. Titan Strength “Push Press Madness” 5×15 using :30 rest between sets Base weight off of 4/13 effort prerequisite 95/65 before adding...Read more

We’ll be working on a skill that we don’t see much of today; the pistol squat. Choose a rep range that works for your ability and scale as needed to develop balance and unilateral strength. One legged box squats, banded assist, and other variations exist for you to refine this movement. EMOM x 10 Pistol Squat (4-10 total) V-sit Hold or Russian twist :30 Conditioning For Time 21-15-9 Box Jump over (24/20) Front rack Lunges (95/65) Calorie Bike / Row (RX+ bike)Read more

Let’s settle in for a long one today. Use a power clean weight that you can do for fast singles or small sets through the entire WOD. Work on connecting sets of T2B, try to engage shoulders and avoid swinging. Record rounds and reps, counting the run as one rep. AMRAP in 20 minutes 30 double unders 10 Toes to Bar 10 power cleans (115/75) 200M RunRead more