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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

45 sec Row

30sec World’s greatest stretch (15sec/side)

30 sec Scap pull-ups/Beat swings

B. Metcon Specific

3 rounds

4 Beat swings + 2 pull-ups/C2B

20 Seconds Band Assisted Moon Bounds

https://youtu.be/BFXHi8lMKDc

10 Cal row @Hard with zero chain wobble

Gymnastics

A: Metcon (No Measure)

Butterfly progression: One set on each progression

-Circles on box

-One leg

-One butterfly at a time

-consecutive butterfly’s

-tighter kip butterfly’s

*Stop and get 3 sets in where it’s challenging
Score: For quality

TC: 10mins

Scaling options

Intermediate & Beginner:

Jumping Kipping pull-ups

*Use these same drills but in a kipping pattern

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Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

8 CTB

10 Box jumps 30/24″

15/12 Cal Row
Score: Rounds + Reps

Scaling options

Beginner

Amrap 20 mins

8 Jumping Pull Ups

10 Plate Jumps @ Moderate Height

12/9 Cal Row

Intermediate

Amrap 20 mins

6 Pull Ups

10 Box jumps @24/20″

15/12 Cal Row

COMP

As written + Clean complex

Extra Accessory

Metcon (Weight)

Hip thrust

3 x 8 @heavy
Goal: Glute/Ham Strength Hypertrophy