Engine work today guys. Start with a buy in on the rower, then tackle some DB snatches, hang cleans and more calorie rowing. Find a steady pace and settle in for this long one. AMRAP in 20 minutes Row 50/40 Calories (buy in) in remaining time 12 Dumbell Snatches (50/35) 12 Hang Power Cleans (115/75)...Read More
Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. For a weight-lifting double you’ll complete the first,...Read More
Long interval work today guys. At the call of 3-2-1 go, you’ll run 400M come inside and hit 10 HSPU followed by 8 burpees. Once that is done complete as many Toes to Bar as possible. How to scale Run should be 2 minutes or less HSPU should be done in no more than 2...Read More
3 position cleans are one of the best ways to learn proper bar path. By starting from the top and working your way down (to the floor) we get to feel the bar sweep into our hip from simple starting points like the hang. As we work through our positions we see that bar path...Read More
Start off by building up to a moderate weight 3 rep in the dead lift. Hit something that will be heavier than your met-con weight. For the “death by” portion, cap out at 15 minutes, but if you bail out prior to minute 8, come back in after a minute of rest, work with a...Read More
For Strength each team gets one bar and one rack. Take as many attempts as needed and tally your team weight for your score. After the buy in on the assault bike, 1 athlete will go to each of the 3 stations in this workout. You may not switch until all 3 elements are complete....Read More
If you don’t have a new squat clean number from Titan Phase 3, please use 85% of what you best clean for the front squats. If your power clean is heavier use that number for your 90%. Running Fran is much easier than “Fran” but its still a nice burner, lets push it on those...Read More
The return of one of our fun house WODs! Fast and hard today for “Bobofet’s Revenge”. Set up with manageable weight for the dead lift and power through. Once we clean and up and cool down we’ll spend the rest of our time working on progressions for the muscle up. Bobofet’s Revenge 21-15-9 Dead lift...Read More
Our second component for Titan Phase 3 is the infamous Snatch. Today we’ll be working up to a heavy single to see where we are. Start with a warm-up complex to get dialed in, then go for a heavy attempt. Make sure that you’re receiving the bar below parallel. Titan 3 Day 2 Practice 0:00-7:00...Read More
Lets turn on those engines today and go for max rounds and reps. We’ll spend time before class finding appropriate weights and mobilizing for this long sweat fest. AMRAP in 20 minutes 10 Box Jump Overs (24/20) 10 Pull-ups 10 Shoulder to Overhead (115/75) 10/8 Calorie RowRead More
