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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 sets

30sec Row/Bike/Ski

7/7 RDL + Reach

10 Wall balls

B. Mobility

Banded Couch Stretch

30 sec per side

https://youtu.be/lgxiFalRQsk

C. Specific

2 sets

4/4 Single leg glute bridge

4 x 1&1/4 Front squats

4 Box jumps

Strength

A: Front Squat (5 x 5 @87%)

Score: Weight across each set

TC: 15mins

Scaling options

Beginner

5 x 5 @Ascending

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

20 Alternating DB snatch 1×50/35lbs

10 Burpee box jump over 30/24″

20/16 Cal Row
KG: 60/40

Score: Rounds + reps

Scaling options

Beginner

Amrap 20

16-20 Alternating DB snatch @1xlight

6-10 Burpee box jump over @moderate

12/10 Cal Row

Intermediate

Amrap 20

20 Alternating DB snatch @1×35/25lbs

10 Burpee box jump over @24/20″

20/16 Cal Row

COMP

EMOM 9

Min 1: 6-10 Hang Power Snatch @135/95 lbs

Min 2: 10-15 Burpee box jump over @30/24″

Min 3: 18/14 Cal Row

Rest 3mins

For max reps EMOM 9

Min 1: Hang Power Snatch @135/95 lbs

Min 2: Burpee box jump over @30/24″

Min 3: Cal Row

Extra Accessory

Metcon (No Measure)

EMOM 10

Odd: 10 seated TTB

Even: 5-7 Evil wheels

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