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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 sets

30sec Bike/Row/Ski/100m Run

10 Wall Balls

10 Banded T pull aparts

B. Mobility

“Banded front delt PNF stretch

5 x 5 sec Contract/5 sec Stretch

https://youtu.be/FD1WHHKYEEI

C. Specific

3 Sets @ ascending

5 Cal @Hard

4 Burpee box jump overs

3 Hang clean pulls + 1 Hang power clean

1 Ring mu or ring mu substitute

Metcon

A: Metcon (AMRAP – Reps)

10mins max cal Bike/Row/Ski

Immediately begin, For reps

4mins Burpee box jump over 24/20″

4mins Hang power clean 185/135 lbs

4mins Ring Muscle-ups

4mins Hang power clean 185/135 lbs

4mins Burpee box jump over 24/20″

10mins max cal Bike/Row/Ski
Kg: 80/60

Score: Total reps

TC: 40mins

Scaling options

Beginner

Burpee plate jump over @low

Hang power clean @moderate

5 Ring rows + 5 Push-ups

Hang power clean @moderate

Burpee plate jump over @low

Intermediate

Burpee box jump over @24/20″

Hang power clean @155/105 lbs

Ring mu OR 5 CTB + 5 Ring dips

Hang power clean @155/105 lbs

Burpee box jump over @24/20″

COMP

10mins max cal Echo Bike

Burpee over wall @48/40″

D-ball Carry @150/100 (25/25′)

Ring mu

D-ball Carry @150/100 (25/25′)

Burpee over wall @48/40″

10mins max cal Echo Bike

A2: Metcon (AMRAP – Reps)

Team Version

As written:

You go, I go style, one athlete working at a time. Feel free to increase the weight on the hang clean depending on the athletes.

Extra Accessory

Metcon (No Measure)

3 sets

30 seconds Glute Bridge March + pause

20 Prone banded hamstring curls
Goal: Post chain health + stability