For today’s strength work, we’re going for capacity! You’ll be hitting 5 sets of 15 push press with only :30 between sets. Use a weight that you think you can succeed with, as you will have an opportunity to add weight later in this phase. Don’t try 95/65 and only get 2 sets in. Scale smart and go for CAPACITY. Our met-con is an alternating EMOM with a goal of rowing for calories. You’ll go for max calories each time you hit the rower keeping track of your total across the 5 rounds. The other two movements are simply for completion – you must hit all reps but they add no value to your rep count. Titan Day 4 “Push Press Madness” 5×15 using :30 rest between sets (95/65) EMOM x 15 A. Row Calories B. 10 Kettlebell Swings (70/55) C. 25 Air SquatsRead more

Classic format with a twist today! 15-12-9 on the squat snatches, but only 9-6-3 on muscle ups. Scale the MU using appropriate progressions such as ring pull-ups, c2b pull-ups or even bar muscle ups. Riding the snatches down is ok, but will be considered a scale. Practice pulling under the bar quickly and with control. Once we break down and have some time to recover we’ll be hitting 4 sets of accessory work on two different movements. Treat this like a super set, alternating between movements, but remember it is NOT for time. Switch up your grip on the rows between sets (over/under) weight listed is approximate, go by feel and use coaches to dial in. For Time 15-12-9 Squat Snatch (115/75) 9-6-3 Ring Muscle Up Accessory Work A. 4×4 Bent Over Rows (50%1RM clean) – alternate grips every other set B. Strict Ring Dips (5-10) – pair with rows...Read more

Let’s get in some long engine work today. Hang clean and shoulder to overhead work should be with the same weight. Focus on maintaining a solid pace on the runs, when you come in, get that first burpee pull-up in and keep moving. 6 Rounds for Time (cap 30 min) Run 200M 6 Burpee Pull-ups 8 Hang Power Cleans (95/65) (115/75) RX+ 6 Shoulder to Over head (95/65) (115/75) RX+Read more

Strength building sets of front squats today.  The first 2 sets should be treated as warm-ups, and the final set of (5+) means as many reps as possible with a minimum of 5.  Form should be of the utmost importance here, we are not looking for a set of 27 reps grinded out with bad form. For the met-con, each round is 15 double unders + wall balls and toes to bar.  WB and T2B each go up by 2 every round, while DU stay  constant at 15. Titan Day 3 Front Squat 5 x 45% 1RM 5 x 55% 5 x 65% 5 x 75% 5 + x 85% AMRAP in 10 minutes 15 Double Unders 2 Wall Balls (20/14) 2 Toes to Bar 15 Double unders 4 wall balls (20/14) 4 Toes To bar 15 & 6,6 15 & 8,8 etc etc….Read more

Strength Bench Press 5RM Conditioning 4 Rounds for Time 20 Kettlebell Swings (55/35) 20 Sit-ups 10 Handstand Push-ups 10 BurpeesRead more