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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C.Specific @ working weight

3 Snatch Deadlifts

5 box jumps

3 Snatch high pulls

5 box jumps

3 muscle snatch

5 box jumps

3 power snatch

Weightlifting

A: Metcon (Weight)

Every 30sec x 3mins

6 TNG Power Snatch @115/75lbs

Rest 2mins and repeat
KG: 55/35

Score: Weight used across each set

TC: 8mins

Scaling options

Beginner

EMOM x 3mins

4-6 Power Snatch @light

*Not TNG

Intermediate

Every 30sec x 3mins

6 TNG Power Snatch @75/55lbs

Rest 2mins and repeat

COMP

2 sets

10 TNG Power Snatch @115/75

Rest 20 seconds

8 OH Squats @115/75

Rest 20 sec

6 TNG Squat Snatch @115/75

Rest 2-3 minutes

Metcon

B: Metcon (3 Rounds for reps)

Amrap 2minutes

DB Step-ups 24/20″, 1×50/35lbs

Rest 1minute

Amrap 2minutes

HSPU

Rest 1minute

Amrap 2minutes

Wall walks
KG: 22/16

Score: 3 separate scores of reps completed on each movement

TC: 8mins

Scaling options

Beginner

Step-ups

Seated single DB press with both arms*

Inch worms

*One hand on each head of the DB, elbows tucked

Intermediate

DB step ups @24/20, 35/25×1

Feet elevated piked hspu

Pike ups on rower

COMP

Amrap 2

DB Step-ups @24/20, 50/35×1

Rest 1

Amrap 2

HSPU

Rest 1

Amrap 2

HS walk

Extra Accessory

Metcon (No Measure)

Tall kneeling Slam ball

3 x 18

Rest 20 seconds after rep 6 and 12

Rest 60 seconds between set

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