Remember we are incorporating Olympic lifting in each session. Some days it will be the “warm-up”, others it will be the main component. Doing so affords us the opportunity to get better and that’s really why we do these crazy arse workout anyway, right?
Warm-Up
Hang Full Squat Cleans
65% of your 1RM x2 x5
Workout
For time:
3 sets of 15 reps of
35 lbs – KB Swings
12 lbs – Wall Ball
Ring Push-ups
35 lbs – SDLHP (use the same KB from the swings)
Sit-ups
500M row
CW rockin’ the swings…
If you do not have access to bumpers or just not ready to do the Oly warm-up, do 5 sets of the MetCon versus 3. As always, have fun.
Post times, weights, thoughts about the awesome T-shirts Megan designed, who do you think would win in a fight, Superman or Captain America or what ever else you’d like to discuss to the comments section.
Ahhhhhhhhhhhhhhh! I almost asked about these myself!
I’ll have one. To complete the collection though, I would absolutely love a Titanfit beanie!
Thanks a million Megan!
Yay! Shirts! (FINALLY.)
Also, as Herb mentioned, these shirts make great Christmas gifts….
4 rds
400m run
20 x 35lb db swing
10 burpees
the hotel gym sucks…so does cleveland for that matter.
Warmup – Hang Cleans
95lbs. – 5 x 2
WO 3 x 15 of
35lbs. KB Swings
12lbs. Wall Ball
Push-ups
SDHP – 35lbs. KB
Sit-ups
500m Row
Time = 21:39
BBH –
That’s why they call it the Mistake by the Lake.
if you were a big drinker, i’d tell you to go to the Flats. are the Cavs in town?