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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

10 Russian KB swings

10 Rotating T spine squats

10/10 Jumping bulgarian split squats

B. Mobility

PNF banded lat stretch

10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

3 sets

Row/Bike 5 cal Sprint

5 Pause front squats @ascending

Strength

A: Front Squat (7 x 3 @85%+)

Rest 60sec b/w sets

Score: Max weight

TC: 12mins

Scaling options

Beginner

7 x 3 @Moderate

Rest 60sec

Intermediate & COMP

As written

Metcon

B: Metcon (5 Rounds for reps)

5 sets

30 sec Heavy farmer’s carry

30 sec Power clean & Jerk 225/155 lbs

30 sec Box jump overs 24/20″ *Clear the box

30 sec Rest
Kg: 100/70

Score: Reps (every 5′ counts as one rep on the farmers carry)

TC: 10mins

Scaling options

Beginner

30 sec Moderate farmer’s carry

30 sec Power clean & Jerk @Moderate

30 sec PVC Jump overs

30 sec Rest

Intermediate

30 sec Heavy farmer’s carry

30 sec Power clean & Jerk @ 185/135 lbs

30 sec Box jump overs 24/20″

30 sec Rest

COMP

5 sets

30 sec Heavy farmer’s carry

rest 15

30 sec Heavy dynamic sled pull Or Fat bar cleans

rest 15

30 sec Box jump overs 24/20″ *Clear the box

rest 15

https://youtu.be/KJ-a6TRq3gQ

Extra Accessory

Metcon (No Measure)

100 Banded Hip Thrust @mod-heavy band

Hold the top for 5 seconds every 5 reps

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