Warm-up
20 - Burpees
5 - Get-ups per side
Workout
4x
500m Row
10 - Wall Ball Shots
10 - Pull-ups
10 - Box Jumps
Workout
For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots
Compare to:
TITANFIT: Thursday 091112
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (Add 5 lbs for each set to your last DL effort)
Mini MetCon
35 - 20 lbs Wall Ball Shots
Compare to:
TITANFIT: Thursday 091216
Seth with High Pulls and Kelin with Push-Press
BBH Box Jumps
Workout
For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots
Compare to:
TITANFIT: Tuesday 090407
Happy Birthday Kurt!
Workout
Back Squats
5x5 @ 74% of 1RM
"Mini" MetCon
4 rounds of
10 - Burpees
10 - WallBall
Tomorrow's WOD is KTF's choice...Heaven help us!
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
All but the Pull-ups and Wall Ball will be done outside. Dress accordingly!
400M run
25-65 lbs Thrusters
25-65 lbs SDHP
400M run
25-20 lbs Wall Ball Shots
25-Push-ups
400M run
25-35 lbs KB Swings
25-Ab Mat Sit-ups
400M run
25-65 lbs OHS
25-Pull-ups
Tomorrow, Jerry's Choice!
Compare to:
TITANFIT: Wednesday 080416
Workout
As we had no takers on 090810, I have reposted "Karen"!
150 - Wall Ball Shots
Compare to:
TITANFIT: Monday 090810
Workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare to:
TITANFIT: Tuesday 080115
Workout
For Time:
1000M row
50 - Wallball*
750M row
35 - Wallball
500M row
20 - Wallball
* The strongest of us should use the 20 lbs ball. Most should use the 12 lbs ball. Me, I'm using the 8 lbs ball.
Compare to:
TITANFIT: Wednesday 090218
Workout
Back Squat
find a new 1RM
THEN
"Mini" MetCon
50 - WallBall Shots
Post Squat weights and WallBall times to comments...
TEAM WOD
Workout
2x
50 - Wall Ball Shots
30 - Pull-ups
50 - Burpees
50 - KB Swings
2:00 Rest between sets
Since Sunday is our rest day, we might as well follow the mian page...
Workout
"Kelly"
For time:
5 Rounds of
400M Run or 500M Row
30 - 24 Inch Box jump
30 - 20 Lbs Wall Ball Shots
Compare to:
TITANFIT: Wednesday 080903
Warm-up
Band shoulder work is a MUST before this workout!
Workout
For time:
400M Run
20 - 1-Arm DB Snatch* (10 each arm)
2:00 Rest
500M Row
20 - 1-Arm DB Snatch
2:00 Rest
400M Run
20 - WallBall Shots
2:00 Rest
500M Row
20 - WallBall Shots
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight
Workout
for time:
800M run
Then
21-15-9 of
DL - BWT or 60% of 1RM
Wall Ball Shots (M 20 lbs/F 12 lbs) or Thrusters (M 45 lbs/F 30 lbs)
Workout
For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots
Compare to:
TITANFIT: Thursday 080221
TitanFit Family...Let us give a big Thank You to Sharon. Saturday, she gussied up our little gym. Come in and see her work! If you like it (and I am sure you will), make sure you give her an atta'girl!
Can you believe it has been nearly 4 months?! Those that do not do this Sunday, we will hit it during the week!
Workout
"Fight Gone Bad" - AKA FGB
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Wednesday 081231
