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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 Rounds

60 Seconds Row @ increasing intensity

50′ Bear Crawl

25ft in and out ladder drill

https://youtu.be/l1zDFfVB0mQ

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

5 Box jumps

5 Strict press

5 Clean pulls

5 Clean High pulls

5 Box jumps

5 strict press

5 Rack deliveries

https://youtu.be/cvA3cBlYGaE

5 High hang power clean

5 Box jumps

5 Strict press

5 Hang power clean

5 Low Hang power clean

Ramp up Power Clean

Metcon

A1: Metcon (Time)

At 0:00

2K Row for time

A2: Metcon (AMRAP – Rounds and Reps)

At 10:00

AMRAP 20

10 Box jump 24/20″

15 HSPU

1 Clean @85%
Score: Rounds + Reps

Scaling options

Beginner

10 Plate jump @Moderate

15 DB Push Press @Moderate

1 Clean @Moderate-Heavy

Intermediate

7 Box jump @24/20″

8 HSPU / 15 DB Z Press

1 Clean @85%

A3: Metcon (AMRAP – Rounds and Reps)

Team Version

At 0:00

1K Row Each Partner

At 10:00

Round for Round, You Go I Go

AMRAP 20

5 Box Jumps @4″/20″

5 HSPU

1 Clean @85%

Extra Accessory

Metcon (No Measure)

RDL to knee up on Bosu Ball

3 x 8/leg
Goal: Unilateral post chain stability

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