Thursday, June 24th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip mobilization + knee drive 2 […]

Wednesday, June 23rd 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps https://www.youtube.com/watch?v=FDoih85T5vo C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back squats @2-10-X-1 Weightlifting A: Metcon […]

Tuesday, June 22nd 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Specific Bar muscle up drills Everyone: 10 Scap […]

Monday, June 21st 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C.Specific @ working weight 3 Snatch […]

WOD

Friday, June 25th 2021 Warm-up A. General 3 rounds 30sec Row or Bike 30 sec Single arm bottom up KB press (15s/arm) B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 Barbell elbow rotations 5 x 1 1/4 barbell press 5 Push press Weightlifting Metcon (Weight) EMOM 12minutes Odd: 3 strict press + […]

WOD

Thursday, June 24th 2021 Warm-up A. General 2 rounds 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. […]

WOD

Wednesday, June 23rd 2021 Warm-up A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back squats @2-10-X-1 Weightlifting Metcon (Weight) 3 sets 3 Back Squats @80%+ of […]

WOD

Tuesday, June 22nd 2021 Warm-up A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 alternating Y arm raises on a box* B. Specific Bar muscle up drills Everyone: 10 Scap pull + hollow body 3 sets Beginner: […]

WOD

Monday, June 21st 2021 Warm-up A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high […]

WOD

Sunday, June 20th 2021 Warm-up A. General Continuous Tabata *2 intervals per movement -Bike, Ski, or Row -Beat swings – Thoracic-Lumbar Rotation -Scap pulls B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 3 sets -7 Banded W-Y -7 Banded T pull aparts -7 Ring rows […]