Beginning on 9/1/21, we are moving away from posting WODs here and we will be sending weekly programming to all TTS athletes via email. If you are a member of our community and don't receive the programming, please email info@ttownsouthfitness.com to get added to the...

Gymnastics conditioning work: OTM x 12 (6 rounds): Minute 1 - 40 double unders Minute 2 - 25 ft handstand walk -Compare to 1/22/19   Workout of the Day: "Rain Delay" AMRAP in 15 minutes: 50 meter KB farmer carry (55/35) 12 toes to bar 9 box jumps (24/20)  6 HSPU -E3MOM run 100 meters. Start the workout with a 100 meter run. ...

Gymnastics skill work: E3MOM x 4 rounds:  100 meter run 40 double unders X amount of ring muscle-ups or ring MU practice   Strength: E2MOM x 4 sets:  Push press 10-8-8-8 Set 1 - 10 @ 60% of 1RM push press, Set 2 - 10 @ 63%, Set 3 - 8 reps @ 63%,...

Strength/conditioning: EMOM x 10: Odd minute: 10-8-6-4-2 bench press (climbing in weight each set) Even minute: :30s max reps double unders   Workout of the Day: "Washboard" For time: 100 toes to bar EMOM: 5 burpees -Start the workout with 5 burpees...

Strength:  Clean and jerk complex E2MOM x 6 sets: 1 pausing hang squat clean 1 hang squat clean 1 split jerk Set 1 - 60% Set 2 - 63% Set 3 - 66% Set 4 - 69% Set 5 - 72% Set 6 - 75% Workout of the Day: EMOM x 16: Min 1:  5 hang power snatch @...

Workout of the Day"Underground" For time: 100 double unders, 50 AbMat sit-ups, 25 HSPU 80 double unders, 40 AbMat sit-ups, 20 HSPU 60 double unders, 30 AbMat sit-ups, 15 HSPU 40 double unders, 20 AbMat sit-ups, 10 HSPU 20 double unders, 10 AbMat sit-ups, 5 HSPU -Every 3 minutes...

Strength/Conditioning: On the 2:00 x 12:00 (3 rounds): A) 1:30 Max double unders  B) 3 high hang power cleans + 3 hang power cleans + 3 power cleans Workout of the Day: "Triple Play" AMRAP in 20 minutes: 200 meter run 3 box jumps (24/20) 3 power cleans (135/95) 200 meter run 6 box...

Strength:  Back squat waves Set 1:  6 reps @ 76% Set 2:  4 reps @ 82% Set 3:  2 reps @ 88% -3 minute rest Set 4:  6 reps @ 82% Set 5:  4 reps @ 88% Set 6:  2 reps @ 94% -3 minute rest Set 7:  6 reps @ 88% Set 8:  4 reps @ 94% Set 9:  2 reps @ 100%   Skill conditioning: 5...

Skill work:  Double unders Three rounds, not for time: 250 meter row, then 30 seconds max reps of double unders or double under attempts Workout of the Day: "Double-Double" With a two-person team, AMRAP in 12 minutes of: 30 double unders 10 DB snatch (50/35) 5 CTB pull-ups -Rest 3 minutes and repeat.   Partners will...

Strength/Conditioning:  Pausing back squat + Double unders On the 1:30 x 6 sets: 30 double unders 2 pausing back squats 0:00 - 65% 1:30 - 65% 3:00 - 70% 4:30 - 70% 6:00 - 75% 7:30 - 75% Cash out: 3 sets: 50% of max ring muscle-ups 50 ft DB overhead lunge (changing arms at 25 ft) -Rest 2:00 between...