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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

10 Squat clean wall balls*

8/8 Banded monster walks

*Perform a squat clean into a wall ball

B. Mobility

B1.. Pigeon Stretch

30 sec/side

B2. Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific Activation

3 rounds

Row: 5 cals arms only + 5 cals legs/hips only

8 Alternating curtsy lunges

3 Inch worms

5 DB pause squats

Metcon

A: Metcon (No Measure)

EMOM 24minutes

Min 1: 15/10 Cal Row

Min 2: 50′ DB Front Rack Lunges 2×50/35lbs

Min 3: 4 Wall walks

Min 4: 20 DB Squats 2×50/35lbs
Kg: 22.5/15

Score: Total reps

Scaling options

Beginner

Min 1: 10/6 Cal Row

Min 2: 50′ DB Goblet Lunges @1xmoderate

Min 3: 2 Feet elevated plank to pike walk

Min 4: 15 DB Goblet Squats @1xmoderate above

Intermediate

Min 1: 12/8 Cal Row

Min 2: 50′ DB Front Rack Lunges @2×35/25

Min 3: 2 Wall walks

Min 4: 20 DB Squats @2×35/25

COMP

EMOM 24

Min 1: 15/10 Cal Row

Min 2: 50′ Double DB Front Rack Lunges @2×50/35

Min 3: 50′ Hs walk

Min 4: 2 Rope Climbs

Extra Accessory

Metcon (No Measure)

Every 3 minutes for 9 minutes

5 Bench Press @mod-heavy

10 Tall kneeling wallball toss against the wall
Goal: Strength Endurance

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