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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10sec hollow position + 5 V-ups

10 Prone pvc press

B. Mobility

T-spine extension on wall

6 x 10 sec stretch, breathe heavily while holding the stretch

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific

1 set

3 Bent over rows

5 Cal Row

3 x one of the following complexes:

Feet assisted, knee bent

Feet assisted, legs straight

Feet elevated

https://www.youtube.com/watch?v=U1SPl7pq1I0

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 15minutes

1- 5 Bent over Row @AHAP

2- 8 Cal Row Sprint

3- 3-5 Ring Muscle-ups

Score: Total reps
Scaling options

Beginner

EMOM 15

1- 5 Bent over Row @2.0.X.1

2- 5 Cal Row

3- 3-5 Ring rows + 3-5 Box dips

Intermediate

EMOM 15

1- 5 Bent over Row @AHAP

2- 8 Cal Row Sprint

3- 3-5 Box supported ring mu

3-5 CTB + 3-5 Ring dips

COMP

2-3 x EMOM 6

Min 1,4: 5 Bent over Row @AHAP

Min 2,5: 6 Cal Ski Sprint

Min 3,6: 3-5 Ring Muscle-ups

Rest 3 minutes between each EMOM

Metcon

B: Metcon (Time)

4 rounds

20 Wall Balls 20/14lbs

10 Power Snatch 95/65lbs

KG:

9/6

43/30

Score: Time

TC: 12mins
Scaling options

Beginner

4 rounds

20 Wall Balls @light

10 Power Snatch @light

Intermediate

4 rounds

15-20 Wall Balls @20/14

10 Power Snatch @75/55

COMP

As written

Extra Accessory

Metcon (No Measure)

Rotator cuff drop and catch

3 x 10/side

Rest as needed between sets

FOR QUALITY

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