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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

-1min Row @ increasing intensity

-30s deep squat T spine rotations

-30s tall box jumps

B. Mobility

Rotating 90/90 Hip stretch

60sec

C. Activation

2 sets @empty bar

-7 Front rack elbow rotations

-7 Tempo Front Squats @4sec down

-14 Wall Balls

Strength

A: Front Squat

Every 90 sec for 12 minutes

3 Paused Front Squats * @70%

*1 second pause at bottom

Score: Weight used across each set

Scaling options

Beginner

3 Reps @ Build To Moderate

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

12 Cal Bike/Ski/Row

12 DB Thrusters 2×50/35 lbs

12 Bar facing burpees
Kg: 22.5/15

Score: rounds + reps

Scaling options

Beginner

8 Cal Bike/Ski/Row

8 DB Thrusters @light

8 Burpees

Intermediate

10 Cal Bike/Ski/Row

12 DB Thrusters @ 35/25lbs x 2

10 Bar Facing Burpee

COMP

Every 3 minutes for 12 minutes

12 Cal Ski

12 DB Thruster @ 50/35 lbs x 2

12 Burpee Box Jump over @ 24/20″

Extra Accessory

Metcon (No Measure)

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank
Goal: Post chain prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.