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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

30sec Row/Bike/Ski

5/5 Single leg RDL

5 Seated press*

*with a barbell or training bar Sitting on a box (substitute with DB’s)

B. Mobility

Front rack bent elbow stretch

2 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

With an empty bar:

*3 High box jumps between each drill

5 Low hang clean pull

5 High Hang clean pull

5 Jerk dips

5 push press

5 push jerks

5 low hang clean and jerks

Weightlifting

A: Metcon (AMRAP – Reps)

AMRAP 10minutes

Clean & jerk, 30 reps @95/65 lbs

Clean & jerk, 30 reps @135/95 lbs

Clean & jerk, 30 reps @185/135 lbs

Clean & jerk, as many reps as possible @225/155 lbs
KG: 45/30, 60/45, 85/60, 100/70

Score: Total Reps

TC: 10 min

Scaling options

Beginner

Clean and Jerk, 30 Reps

Example Weights- 75/55,95/65,115/75,135/95 for Max Reps

Intermediate

Use %

30%, 40%, 50%, 60% (more or less 5%)

COMP

As written

Metcon

B: Metcon (Time)

3 rounds for time

100 Double-unders

12 DB Front Squat

12 DB Push Press

@2×50/35lbs
Kg: 50/35kg

Score: Time

TC: 10 mins

Scaling options

Beginner

100 Single-unders

12 DB Front squat@light

12 DB push press@light

Intermediate

50 double-unders

12 DB Front squat @ 35/25 lbs

12 DB push press @ 35/25 lbs

COMP

As written from wednesday

Extra Accessory

Metcon (Weight)

Half kneeling landmine twist

5 x 6/6 @heavy
Scale: Half Kneeling DB Twist

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