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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

10 Wallball Squats

45sec Row/Bike/Run/Ski @ Moderate

10 Wall Ball Tosses

30sec Row/Bike/Run/Ski @ Hard

10 Wall Balls, focusing on the catch of the ball

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://youtu.be/99pb0NnE4Kw

C. Activation

2 sets

10/10 Banded monster walks

10 Med ball glute bridge adductions*

4 Tempo Back squats @3 seconds down

*https://youtu.be/liDHAlcZX-Y

Weightlifting

A: Back Squat (12 x 2 @60%)

EMOM 12minutes

2 @60%

TC: 12 min

Score: Weight across rounds

Scaling options

Beginner:

2@Moderate

Intermediate:

As Written

Perform

12 x 2 @60%

Rest 30 seconds

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

15 KB swings 24/16 Kg

10 Box Jumps 24/20”

15 Wall Ball 20/14 lbs
KG:10/8 KG

TC: 15 min

Score: Rounds and Reps

Scaling options

Beginner:

Amrap 15

10 KBS @ light

10 Plate Jump + step down @Moderate

10 Wall Ball @Moderate

Intermediate:

Amrap 15

15 KBS @ 20/12 KG

10 Box Jumps @24/20”

15 Wall Ball @16/12 lbs

Perform

As written

Extra Accessory

Metcon (No Measure)

3 rounds not for time

10 Body saw

50’/arm Single arm farmer Carry @Heavy

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