Daily Workout and Blog


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 quick sets
Burpees should take about 30-40 seconds

Scale appropriately

Score is total T2B

4 minutes on 3 minutes off for 5 cycles

AMRAP in 4 minutes

Run 400 Meters
in remaining time

10 Handstand Push-ups
8 Burpees
ME Toes to Bar


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 and movement pattern translate into the full clean version. In addition we land in the squat 3 times with each complex, this trains the third pull and action of actively pulling ourselves beneath the bar.

Titan Phase 3 Day 3
Clean Work (18 minutes)

3 Position (squat) Clean
Above the knee + below knee + Floor
70% x 3

1 RM clean test (if missed)


AMRAP in 10 minutes

8 Front Squats (135/95)
6 Push Jerks
4 Bar Muscle Ups


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 coach and decide where to start over from.  For a cash out, sprint all out for a 500m row.


Dead lift

Moderate 3 rep for the day (do not record)


Death by dead lift & Burpee – max 15 minutes

Cash Out

Row 500M


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. Once each element is completed athletes, will move in the order listed to accumulate as many total rounds as possible.

One round equals – all three athletes hitting each movement.

DB snatches alternate however you want as long as its 5 reps per side


Working in teams of 3 find a 3 rep should to overhead in exactly 12 minutes

score is your team total


In teams of 3 AMRAP in 22 minutes

Buy in 150/120 Assault BIke Calories
switching at will
1 bike per team

10 Dumbell Snatches (50/35)
10 Toes to Bar
10 Hang Power Cleans (115/75)


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 runs and go for big sets today.


Front Squat 4 x 3
(using 90% of your new squat clean)

15 minutes cap


For Time

“Running Fran”

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups