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Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups
18 Box Jumps
18 KB Swings
6 Push-ups
15 Box Jumps
15 KB Swings
9 Push-ups
12 Box Jumps
12 KB Swings
12 Push-ups
9 Box Jumps
9 KB Swings
15 Push ups
6 Box Jumps
6 KB Swings
18 Push ups
3 Box Jumps
3 KB Swings
21 Push-ups
Compare to:
TITANFIT: Wednesday 090909
TFT / DUTY WOD
Workout
"Elizabeth"
For time 21-15-9 reps of:
135 lbs Cleans
Ring dips
As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.
Compare to:
TITANFIT: Monday 090112
Workout
50-Back Squats @ 50% of your 1RM
TFT/Duty WOD
75-Back Squats @ 50% of your 1RM
Workout
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session....
Compare to:
TITANFIT: Friday 091002
TFT / DUTY WOD
Add "Seth"
for time:
21, 15, 9
Bench Press @ body weight
Pull Ups
Warmup
5 Pistols (1 legged squat per leg)
Workout
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps
TFT WOD
800m before and after the above
Workout
Back Squat
Using your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages... 54%, 58%, 63%, 67%, 71%.
TFT WOD
Add 10 Pull-ups and 10 Push-ups to each of the 5 sets
Workout
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups
Compare to:
TITANFIT: Friday 090306
TFT / DUTY WOD
Workout
"Jackie" x 2
For time:
1k Row
50 - 45 lbs Thrusters
30 - Pull-ups
Yes, that's right do it TWICE!
Compare to:
TITANFIT: Sunday 081207
06:30 WOD
5x
Body weight bench press
Pull-ups
Body weight back squat
Let's take 3:00 rest between sets, a la "Barbara"...
post total number of reps, per round
Workout
Tabata
TFT / DUTY WOD
Front Squats...your choice
Then "Mini" MetCon
For time:
25 - Wall Ball (Men - 20lbs 10 feet; Women - 20lbs 8 feet)
20 - Push-ups
15 - Double-unders (4 to 1 single unders)
10 - Knees - Elbows
5 - BCTs
Workout
OHS - 7 sets of 2 reps@ 85% of 1RM
TFT / DUTY WOD
400M run
50-45 lbs Jumping Squats
500M row
50 Push-ups
400M run
50 sit-ups
500M row
50-16k Kettlebell swings
Compare to:
TITANFIT: 070822
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Upon failure, rest 3 minutes.
Then Push-up ladder. Very same concept. Doesn't that sound fun?
Compare to:
TITANFIT: Friday 090807
TFT / DUTY WOD
Nice easy 3 Mile run or 5K row
Compare to:
TITANFIT: Tuesday 090728
Workout
Dead Lift
TitanFit Trainers / DUTY WOD
Daniel
For time:
50 - Pull-ups
400m Run
21 - 95 lbs Thruster
800m Run
21 - 95 lbs Thruster
400 meter run
50 - Pull-ups
Workout
"Megan"
For time:
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells...20 lbs per hand M/8 lbs F)
Megan calls for Thrusters to be done with DB, cause she's hard like that! Sub a barbell for the DB weight if necessary...
Compare to:
TITANFIT: Wednesday 080924
TFT / DUTY WOD
Back Squat
5x5 @ 80% of 1RM
Compare to
TITANFIT: Tuesday 090901
