Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

2-3 sets

40 sec row/bike

6 Banded OHS

https://youtu.be/C7hUzFCbIIY

40 sec row/bike

3/3 Windmills @ light DB

B. Mobility

PNF Couch stretch

5x/side: 5 sec contracting the glute / 5 sec stretching the hip flexor

C. Specific

3 sets Ascending in weight for the back squat

30 second Tempo back squats @ empty bar

4/4 banded unilateral ohs

https://youtu.be/T7JrjEXVra8

Weightlifting

A: Back Squat (4×10 @65%)

Score: Weight used across each set

TC: 18 mins

Scaling options

Beginner

Back squat

4 x 10 @ Moderate

Intermediate

As written

COMP

Front squat + Back squat

5 x 5 + 10 @ 75% of FS

Metcon

B: Metcon (Time)

2 rounds for time

20 Alternating DB Snatch 1×50/35lbs

10 DB facing burpees

20 DB OH Squat 1×50/35lbs

10 DB facing burpees

50′ Single DB OH Walking lunges 1×50/35lbs

10 DB facing burpees
KG: 22.5/15

Score: Time

TC: 15mins

Scaling options

Beginner

2 rounds

16 Alternating DB Snatch @1×25/15 lbs

8 burpees

16 DB Goblet Squats @1×25/15 lbs

8 burpees

50′ Single DB Goblet Walking lunge @ 25/15 or unweighted

8 burpees

Intermediate

1×35/25 lb DB

COMP

1×100/70 lb DB (10 reps)

Extra Accessory

Metcon (No Measure)

3 sets

12 Banded T

30 secGHD hip ext + W hold @parallel
Goal: Posterior Chain Strength

()

()