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

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