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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Tabata

– Plate hops

– Plate ground to overhead @25/15 lbs

– Plank Plate Drag

https://youtu.be/wYsQJBMItAQ

– Burpee to trap-3 raise

Tabata = 4×20 sec on / 10 sec off (

4 sets on each, not 8)

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Ring mu skill practice

Tips for preparing class: https://youtu.be/jQXE5SFZKHk

5-7 Arch to hollow drill

*Use this to teach the aggressive initiation of the core

https://www.youtube.com/watch?v=7-tsailZII0

Skill practice options

Beginner:

-False grip ring row

-Muscle up, sit-up drill (first)

https://youtu.be/y001018-p8A

-Floor Transition ring mu

Intermediate:

-Banded slingshot muscle up

https://youtu.be/4Dgy_b28Olg

-Hips to rings

-Box transition ring mu

Advanced:

-Low ring snap back pull + mu

https://youtu.be/8hyFclpW8hM

-Towel ring mu (pinch between feet)

-Medball weighted ring mu (between feet)

Gymnastics

A: Metcon (Time)

For time

30 Ring Muscle-ups

*Every time you break complete 20/16 Cal row
Score: Time

TC: 12mins

Scaling options

Beginner

30 Pull variation

30 Push variation

*Every time you break complete 16/12 cal row

*Pull variations: Pull-up, ring rows, jumping pull-up, ect…

*Push variations: Ring dip, Bench dip, Push-up, ect…

Intermediate

30-50 Box transition ring mu

*Every time you break complete 20/16 cal row

COMP

For time

50 Ring mu

*Every time you break complete 20 cal row

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

10 TTB

10 Box Jumps 24/20″
Score: Rounds + Reps

Scaling options

Beginner

8 Hanging Knees to Chest

10 Plate Jumps @Moderate

Intermediate

10 Toes to Eye Height

6 Box Jumps @24/20″

COMP

As written

Extra Accessory

Metcon (No Measure)

Anti-rotational landmine twist

4 x 16 Alternating @moderate
Goal: Core Stability

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