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

Congrats to all the runners who completed the Broad St Run this weekend!  Let’s get back to work in the gym with some heavy squats today.  This is the 5th week of Titan and we should start seeing some strength gains.  We’ll be hitting 5+ at 85% again just like in week one, lets aim to complete more reps than we did on April 10th. Strength Front Squat 5 x 45% 1RM 5 x 55% 5 x 65% 5 x 75% 5 + x 85% Conditioning AMRAP in 10 minutes 5 Burpee Pull-ups 10 Kettlebell Swings (53/35) 15 Air SquatsRead more

For strength today, we’ll be hitting 3 heavy sets of bench press leading into 3 heavy singles.  If you’re feeling it, test out that 1RM. Strength Bench Press 3,3,3,1,1,1 Conditioning For Time 5 Rounds of 200M Run 15 Push-ups 15 Overhead plate lunges (45/25)      Read more

Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters. For this partner variation you will one bar per team, and you must complete the burpees together. (5 each)  The partner who finishes the burpees first may start thrusters while waiting for partner 2. Partner “Kalsu” For Time 100 Thrusters (135/95) w/EMOM 5 burpees OTM  Read more