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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

30sec Bike/Row/Ski/100m Run

10 Wall Balls

10 Banded T pull aparts

B.. Mobility

60sec Rotating scorpions

C. Bar mu Drills

Everyone:

10 Scap pull + hollow body

https://youtu.be/iu7CjzonbZE

3 sets

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

https://youtu.be/qXWM8cvcylk

1-3 Bar muscle ups:

Regular, weighted, jumping

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 7minutes

12 Thrusters 95/65lbs

12/10 Cal Row

Rest 3 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 7minutes

6 Thrusters 135/95lbs

6 Bar muscle ups
KG: 40/30 & 60/40

Score: Rounds & reps (2 scores)

TC: 17mins

Scaling options

Beginner

Amrap 7

12 DB Thrusters @Light

8/6 Cal Row

Rest 3 minutes

Amrap 7

6 DB Thrusters @Moderate

6 DB Bent Over Row @Moderate

Intermediate

Amrap 7

10 Thrusters @75/45

10 Cal Row

Rest 3 minutes

Amrap 7

6 Thrusters @95/75 lbs

6 C2B

COMP

As written

Accessory

B: Metcon (No Measure)

3 sets

10/arm DB Row on bench

10/leg Side lying clam raise
Score: For quality

TC: 10mins

Beginner, Intermediate & COMP

As written

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Extra Accessory

Metcon (3 Rounds for calories)

3 sets

Max calorie on Assault/ Echo bike in 30 seconds

Rest 2 minutes between effort
Just for fun 😉