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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

30 sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

C1. Shoulder activation

2 sets

5 Hollow banded lat pull downs

5 scap pulls

5 beat swings

B2. B mu skill progression

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

Gymnastics

A: Metcon (AMRAP – Reps)

Every 2 mins for 10minutes

2-4 Weighted Bar Muscle-ups
Score: Total reps

TC: 10mins

Scaling options

Beginner

Every 2 mins x 5 sets

2-4 Strict pull ups

Intermediate

Every 2 mins x 5 sets

2-4 Jumping Bar mu or Band assisted bar mu

COMP

Every 2 mins x 14mins

2-4 Weighted Bar mu

Metcon

B: Metcon (Time)

2 rounds

15-12-9-6

DB Thrusters 2×50/35lbs

4-3-2-1

Rope climb

Rest 2mins between rounds
KG: 22.5/15

Score: Time

TC: 18mins

Scaling options

Beginner

2 rounds

15-12-9-6

DB Thruster @2xlight

4-3-2-1

Floor rope climb

Intermediate

2 rounds

15-12-9-6

DB Thruster @2×35/25lbs

1-1-1-1

Rope climb

COMP

15-12-9-6-3

DB Thruster @2×50/35lbs

5-4-3-2-1

Rope climb

Rest 1:1

3-6-9-12-15

DB Thruster @2×50/35lbs

1-2-3-4-5

Rope climb

Extra Accessory

Metcon (No Measure)

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every 5 rep
Shoulder Health