Clean work today guys, lets get started by hitting a heavy double. Using that number hit two triples from the hang without dropping the bar. This is a good opportunity for those of you who have felt that your percentage work has been too light. Go heavy on the double and have a solid number...Read More
Warm-up then start on the lighter end with 3 reps at 65%. Move on to moderate weight for doubles in the middle rounds. Finish up with singles at a weight of your choice. Keep climbing if you’re looking good. The Metcon is for total time – change weights if needed between components. Time includes rest....Read More
For strength today work against a hard 8 minute clock and establish a heavy complex as listed. At the 12 minute mark, start this relay style sprint interval WOD. Athlete 1 runs the entire round- Cal/Wall Balls and Pull-ups. Aim to complete each set unbroken for as long as possible. Since this is a alternating...Read More
Skipping Titan work today due to our reduced schedule and Thanksgiving eve party antics. Let’s get in here for a fun burner the day before we eat #someofthefood For 5 Rounds On The 4 Minute Bike 12/8 Cal 10 Handstand Push-ups 10 Hang Squat Cleans (115/75) 6 Burpees over the barRead More
Let’s start the day with some strict pulling work and also get our engines revved up for the work ahead. This met-con will test your skill in climbing the rope since your pulling strength will be greatly reduced. EMOM x 8 A. Strict Pull-up work 6-10 reps 1-5 reps Negatives Ring Rows B. Row 150M...Read More
A flash back to week one when we first hit the 3 position clean. Now that we’re a few weeks in, we’ll be looking to go a few pounds heavier than week one and also have more proficiency from each position. Titan Phase 3 Day 11 Clean Work (20 minutes) 3 Position Clean for 5...Read More
Its important to keep your squat strength up during Olympic lifting cycles. Today just feel some heavy weight and build up to a moderate 5 rep on the back squat. Back Squat 5,5,5 Conditioning For Time 9-15-21 Burpees Power Snatches (115/75) Goblet Squats (53/35) Read More
This Met-con can be done solo or with a partner (double the reps and work one at a time*) For Time Run 400M 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14) Run 400M 50 Double Unders 50 Sit-ups Run 400M 15 Overhead Squats (95/65) 15 Burpees over bar Run 400M 21 KB Swings (53/35)...Read More
As a class you’ll have 20 minutes to complete the barbell cycling work prescribed. Rest as needed rotating on and off of bikes as they become available. CJ should be unbroken for all sets, scale to an appropriate weight for your level. Score is your slowest time for the day. When the clock hits 20:00...Read More
