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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

20sec Plate hops

10 Samson lunges

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2 sets

6 Cal Machine @hard

5/5 Single leg broad jump

10 RDL’s @Ascending

Strength Endurance

A: Metcon (Time)

For time

5 Deadlifts @75%

100 Double unders

5 Deadlifts @80%

100 Double unders

5 Deadlifts @85%
Score: Time

TC: 10mins

Scaling options

Beginner

3 rounds

5 Deadlifts @moderate-heavy

100 Single unders

*Attempt a double under every 20 reps

Intermediate

5 Deadlifts @75%

50 Double unders

5 Deadlifts @80%

50 Double unders

5 Deadlifts @85%

COMP

Deadlift

15 reps @80%

Metcon

B: Metcon (No Measure)

EMOM 14minutes

Odd: 16-20 Alternating DB hang snatch 50/35lbs

Even: 15-20 Wall balls 20/14lbs
KG: 22.5/15 + 10/8

Score: Total reps

Scaling options

Beginner

EMOM 14

Odd: 10-16 Alternating DB hang snatch @light

Even: 10-15 Wall balls @light

Intermediate

EMOM 14

Odd: 16-20 Alternating DB hang snatch @35/25lbs

Even: 10-15 Wall balls @20/14lbs

COMP

EMOM 14

Odd: 5 Power Clean + 10 Wall Balls @20/14

Even: 15 GHD Sit-ups

Extra Accessory

Metcon (No Measure)

4 rounds for quality

5 Ring Dips

20 Band Pull aparts
Goal: Upper body Gymnastics pressing strength