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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

60sec Bike or Row @ nose breathing

30sec Air squats

30sec low box jumps

B. Mobility

Foam Roll Lats

30 sec/side

C. Activation

2 sets

-5 Tempo Front Squats @4.2.X.1

-5/5 Reverse Back rack Lunges with 3 hold at the bottom*

-5/5 Cossack squats

*knee hovers 1″ above the floor

Strength

A: Front Squat (1 rep max)

Score: Max weight

TC: 15mins

Scaling options

Beginner:

Practice movements in sets of singles and doubles.

Intermediate, COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

15 HSPU

15 DB Hang cleans @2×50/35 lbs

From 3:00-6:00

2 rounds of:

18 HSPU

18 DB Hang cleans @2×50/35 lbs

From 6:00-9:00

2 rounds of:

21 HSPU

21 DB Hang cleans @2×50/35 lbs

Etc., following the same pattern until you fail to complete both rounds. Once you fail to complete both rounds, continue with this workout as an Amrap until the time cap of 15 mins.
KG: 22.5/15

Score: Rounds + Reps

TC: 15mins

Scaling options

Beginner

*Same format

DB Strict Press @Moderate

DB Hang cleans @Moderate DBs above

Intermediate

*Same format

Pike HSPU on BOX or 5-7 HSPU

DB Hang cleans @2×35/20 lbs

COMP

As written

Extra Accessory

Metcon (Distance)

5 rounds

2 Seated vertical box jumps @high

8 Band resisted jumping air squats

Rest as needed
Goal: Recruit explosive speed post metcon