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

Working in teams of 2 move through this AMRAP of clean and jerks, pull-ups and lunges. You may switch partners at any time. Once the workout is over recover and hit a fun cash out. Each athlete will start together by holding a plate overhead, let’s see who can hold that overhead position the longest. In Teams of 2 AMRAP in 16 minutes 10 Clean and Jerks (135/95) 15 Pull-ups 10 Front Rack Lunges (135/95) rest “Last man Standing” Over head plate Hold (45/25)Read more

  Get outside today for some 200M runs! In addition we’ll be working through some heavy dead lifts, push-ups and box jumps. Scale to manageable weights on the dead lifts, quick singles are acceptable, but stay tight al the way through. Once the met-con is over, let’s take some time to work on some muscle-ups. Determine where you are in your muscle up progression and focus on improvement today.AMRAP in 15 minutes AMRAP in 15 minutes 200M Run 4 Dead lifts (315/225) 8 Push-ups 12 Box Jumps (24/20) Skill Not For Time Accumulate Muscle Ups A. 30 reps B. 15 reps C. 10 reps D. Work Progressions – Ring Kip Swings – Hips to Rings – MU Transitions – Strict Pull-upsRead more

Ok, we’re on Day 2 of the new Titan phase and today we’ll be testing our 1RM strict press. Let’s spend some time warming up our bracing sequence and getting our shoulders ready. After the 1RM we’ve got a simple but challenging interval couplet, go all out, and record your best and worst. Titan Day 2 1RM Strict Press Conditioning 3 Intervals 15 Cal Bike 10 Burpees record your best and worst full recovery between eachRead more