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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 sets

30sec Row/Bike/Ski

5 RDL Jump @empty bar

10 Rotating T spine squats

https://youtu.be/ue3M_kDdX34

B. Specific

3 Hang clean pull

3 Tall power cleans

5 Front rack elbow rotations

3 Tempo power cleans

3 Pause Front squats*

*Pause for 2 seconds in the bottom

Front rack elbow rotations

https://youtu.be/8rqB4j2iUEA

Weightlifting

A: Power Clean (5 x 1 + 1 @85%+)

5x 1 Power Clean + 1 Squat clean

Score: Max weight

TC: 10mins

Scaling options

Beginner

5 x 3 + 3 @Moderate

Intermediate

As written

COMP

7 x 1 + 1 @85%+

Metcon

B: Metcon (5 Rounds for time)

Every 5 mins for 25 minutes

30 Wall balls 20/14lbs

20/16 Cal Bike/Row/Ski

15 KB swings 32/24 Kg
KG: 10/8

Score: Time of each set

TC: 25mins

Scaling options

Beginner

Every 5 mins x 5 sets

20-30 Wall balls @light

12/10 Cal Bike/Row/Ski

15 Russian KB swings @Moderate

Intermediate

Every 5 mins x 5 sets

20-30 Wall balls @20/14 lbs

20/16 Cal Bike/Row/Ski

15 KB swings @24/16 Kg

COMP

Every 5 mins x 5 sets

30 Wall balls @20/14 lbs

20/16 Cal Assault Bike

15 KB swings @32/24 Kg

Extra Accessory

Metcon (No Measure)

EMOM 8

20 Banded prone hamstring curls
Goal: Post chain strength endurance

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