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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike @Hard

10 Wall balls

5 box jumps + step down @moderate height

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

5 Back squats

5 Btn press

5 Elbow rotations

5 Btn thrusters

5 Thrusters

Then

2 sets @increasing intensity

5 Thrusters

5 Bar facing burpees

Metcon

A: “Chaos” (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
KG: 40/30

Score: Rounds + reps

Scaling options

Beginner

Amrap 7

8-10 thrusters or DB thrusters @light

6-10 Burpees

Intermediate

Amrap 7

10 thrusters @ 75/55 lbs

10 Bar facing Burpees

COMP

As written

Accessory

B: Metcon (Weight)

3 sets

20 Tall kneeling alternating DB Press ( Neutral grip)

10 Inchworms

Rest 90 seconds between sets
Score: For quality

TC: 12mins

Scaling options

Beginner: reduce reps as needed

Intermediate, COMP

As Written

Extra Accessory

Metcon (No Measure)

3 sets

12 Lateral raises

12 Face pulls, band attached @ ankles
Goal: Upper pull accessory

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