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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Tabata

– Plate hops

– Plate ground to overhead @25/15 lbs

– Plank Plate Drag

https://youtu.be/wYsQJBMItAQ

– Burpee to trap-3 raise

Tabata = 4*20 sec on / 10 sec off (

4 sets on each, not 8)

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Ring mu skill practice

5-7 Arch to hollow drill

*Use this to teach the aggressive initiation of the core

https://www.youtube.com/watch?v=7-tsailZII0

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 (4 Rounds for reps)

4 rounds

2 minutes max Cal row

1 minute Ring Muscle-ups
TC: 12 min

Score: Reps*

*1 rep per cal

Scaling options

Beginner

2 minutes Cal Row

30 seconds Pull Ups or Assisted Pull Ups

30 seconds Push-ups

Intermediate

4 rounds

2 minutes Cal row

1 min low ring transitions (with or without dip)

COMP

3 rounds

100 Double unders

10 Ring mu

10 DB box step up overs @ 2×50/35 lbs + 24/20″

Metcon

B: Metcon (Time)

For time

12-9-6 Power Snatch 135/95lbs

21-15-9 Bar facing Burpees
KG: 60/43

Score: Time

TC: 15 mins

Scaling options

Beginner

For time

21-15-9

Power Snatch @light

Burpees

Intermediate

For time

12-9-6 Power Snatch @95/65lbs

21-15-9 Bar facing Burpees

COMP

3 rounds

12-9-6

Power Snatch

Bar facing Burpees

Rest 1min between rounds

Round 1: @135/95

Round 2: @115/75

Round 3 @95/65

Extra Accessory

Metcon (No Measure)

Split stance banded fly

3 x 12

Rest 60 seconds between sets
Hold every rep for 2 seconds at peak contraction

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