Strength To be completed not for time Strict Press – (same weight for all sets) 10-8-6-4-2 alternating with  Strict Pull-ups 3-8 per round depending on ability Conditioning For Time 35-25-15-5 Kettlebell Swings (53/35) Sit-ups Push-upsRead more

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 repsRead more

* note this WOD uses burpee over bar, not standard burpees “Death by Dead lift / Burpee” Treating as an EMOM for a max of 15 minutes: Complete 1 dead lift and 1 burpee on the first minute adding one rep to each movement each subequent minute until you miss or reach 15 minutes. ex. on minute 7 you’ll hit 7 deads and 7 burpees over the bar Strength Build up to a heavy(ish) set of 3 for the dead lift Then Break down to 60% of what you hit today and use that for the WOD Conditioning “Death by Dead lift / Burpee” 1+1 2+2 3+3 etc max 15 minutesRead more

Take the beginning of class to dial in shoulder mobility and movement technique. Partner up and set up barbells in the rack taking a few minutes to zero in on the appropriate weight for today. Once you declare that you are starting – that is your set. You have one shot to complete up to 30 reps using the 3 pressing movements. Start with strict press and go until you can not complete any more reps, then without resting begin to accumulate reps using the push press, again, stopping when you can no longer push press. Your last chance to get to 30 will be using the push-jerk. Let’s see how many of us can get to 30 reps! The idea here is building capacity, don’t go for 95 pounds and only get 20 reps, be smart about the weight and make your set count. Titan Day 8 Shoulder Capacity...Read more

Come and get ready for a fast Met-Con today. Hit a 1K row, then immediately move to a mostly body-weight triplet counting rounds and reps. Once we’ve broken down and recovered, we’ll spend 20 minutes today focusing on learning movement. Where are you in your Muscle Up progression? What’s holding you back?  Choose your area of weakness and dedicate time to improving. AMRAP in 12 Row 1 K Then in remaining Time 20 Overhead Squats (45/33) 20 Sit-ups 20 Push-ups Spend 20 Minutes working on Muscle Up Progressions. Pulling Strength – Pull-ups, Bent Over Rows Kipping – Kip drills / hips to Rings / long hallow, arch Skills, MU Transition, Kipping dips, JMU Proficiency – Accumulate 30 Ring Muscle Ups    Read more