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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Alternating Tabata

– Plank Plate Drag

Burpee to trap-3 raise

https://youtu.be/wYsQJBMItAQ

https://youtu.be/yxhU2_RTRYA

Alternating Tabata

– Cal row

DB Seesaw press

https://youtu.be/FC1dlMDsk0E

B. Mobility

Prone PVC press

10-15 repetitions

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

C. Specific

CTB progression

10 scap pulls

10 beat swings

Drill 1: One leg box kipping or butterfly CTB

Drill 2: Box kipping or butterfly CTB, 2 legs on box

HSPU Progression

-3 Tempo Pike HSPU (5 seconds eccentric+ 4 seconds at bottom)

-Body tightener on floor with box

https://youtu.be/Yz0feOeHm6k

-10 seconds HS hold on wall

Gymnastics

A: Metcon (Weight)

OPEN 22.2

OR

5 sets

3 Strict press @80%

4-6 Weighted strict chin-ups
Rest 2 mins

TC: 10 min

Score: Weight across

Scaling Options

Beginner

5 sets

3 Strict press @Heavy

4-6 Ring rows

Intermediate

5 sets

3 Strict press @80%

4-6 Assisted strict chin-ups

COMP

OPEN 22.2

Metcon

B: Metcon (7 Rounds for time)

Every 2 mins x 7 sets

9/7 Cal Bike/Ski/Row

12 Thrusters 75/55 lbs
KG:35/25kg

Score: time of each set

TC: 14 min

Scaling options

Beginner

7/5 Cals

8 Thrusters @ 45/35 lbs

Intermediate

9/7 Cals

10 Thrusters @75/55lbs

COMP

7 sets

20sec Assault bike @all out

40sec rest

20 sec Max Thrusters @75/55 lbs

1:40 min rest

*Coaches hit on goal of UB Thrusters

Extra Accessory

Metcon (No Measure)

Seated good morning

3 x 15 @ light bar

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