Menu
0 Comments

Titan Fitness – Deka Box

View Public Whiteboard

Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded T pull aparts

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

2 sets

3 clean first pull

3 hang muscle clean

3 low hang power clean

3 jerk dips

3 push press

3 Push Jerk

3 tempo clean & jerk

5-10 Cal Machine @hard

Metcon

A: Metcon (4 Rounds for reps)

2 rounds

AMRAP 2 minutes

15/12 Cal Bike/Ski/Row

Max Clean & Jerk 185/135 lbs

Rest 2 minutes

AMRAP 2 minutes

6 Clean & Jerk 185/135 lbs

Max Cal Bike/Ski/Row

Rest 2 minutes
KG: 80/60

Score: Total reps

TC: 14mins

Scaling options

Beginner

2 rounds

Amrap 2 minutes

10/8 Cal Bike/Ski/Row

Max Clean & Jerk @mod-heavy

Rest 2 minutes

Amrap 2 minutes

6 Clean & Jerk @mod-heavy

Max Cal Bike/Ski/Row

Intermediate

2 rounds

Amrap 2 minutes

12/10 Cal Bike/Ski/Row

Max Clean & Jerk @155/115 lbs

Rest 2 minutes

Amrap 2 minutes

6 Clean & Jerk @155/115 lbs

Max Cal Bike/Ski/Row

COMP

2 rounds

Amrap 2 minutes

15/12 Cal Assault bike

Max Clean & Jerk @185/135 lbs

Rest 2 minutes

Amrap 2 minutes

6 Clean & Jerk @185/135 lbs

Max Cal Assault Bike

Rest 2 minutes

A2: Metcon (4 Rounds for reps)

Team Version

Partners will pair up and complete the above work as written. In the first amrap, While one partner bikes the other is completing C&J’s at the same time, when P1 gets to 15/12 cals they will switch movements and P2 will now have the rest of the 2mins to complete their 15/12 cals while P1 getting as many C&J’s as possible. Same thing on the second amrap but with the C&J’s dictating when the pair switches movements.

Extra Accessory

Metcon (Weight)

Neutral grip DB Skullcrushers

3 x 8 reps

()