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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

8 Good mornings

4 breath cycles of PNF lat stretch on box

(Contract on the inhale, relax on the exhale)

https://www.youtube.com/watch?v=t_geZRV2oUA

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Activation

2 sets

6/6 RDL hold + DB switch

https://youtu.be/VmqncNWNUG0

10/10′ Banded monster walks

6/6 Jumping lateral step ups

https://youtu.be/n3jykTcch9M?t=16

10 Barbell or dual DB Z press

Weightlifting

A: Front Squat

EMOM 6minutes

4 Paused Front Squats @80-85% of 4RM

1 sec pause at the bottom

Explosive ascent

Score: Weight used across each set

Scaling options

Beginner

EMOM 6

2 reps @ascending

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

2 rounds for time

25 Deadlift 225/155 lbs

25 HSPU

50 Wall ball 14/10lbs
KG: 100/70 + 6/4

Score: Time

TC: 15 mins

Scaling options

Beginner

2 rounds

15-25 Deadlift @Moderate

25 DB Z press @Light

30-50 Wall ball @Light

Intermediate

2 rounds

25 Deadlift @185/125

15 HSPU or 25 Piked hspu

40 Wall ball @14/10 lbs

COMP

As written

Extra Accessory

Metcon (No Measure)

Glute ham raise

3 x 8
Goal: Post chain Strength Hypertrophy

Scaling options:

Box

Banded

-Make sure these are hard, but don’t allow yourself to lose the integrity of your midline

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