Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row/Bike/Ski or 200m Run @Easy

50′ Walking Lunges + twist

5 Heaving hang squat clean

B. Mobility

Single leg deficit calf raise

30 sec/side

https://youtu.be/yEISAXTM680

C. Specific

3 sets

20 seconds of double unders

5 handstand push-ups

1-3 Cleans @ascending

Metcon

A: Metcon (Time)

5 rounds for time

80 Double unders

20 Push ups

10 Power cleans 185/135lbs
KG: 80/60

Score: Time

TC: 30 mins

Scaling options

Beginner

5 rounds

80 Single unders, attempting a double every 10-20 reps

20 Hand elevated push-ups

10 Power cleans @heavy

Intermediate

5 rounds

40 Double unders

10 Push-ups

10 Power cleans @155/105 lbs

COMP

5 rounds

20 Hspu

10 D-ball over shoulders @150/100

A2: Metcon (Time)

Team Version

For time

600 Double unders

200 Push ups

1 Clean @ 80% before every switch
One person working at a time, partitioning the reps how you like, but before you switch partners you must complete:

1 Clean @80%

Extra Accessory

Metcon (No Measure)

3 sets

10 Pendlay row

10 Hollow body band lat pulldown
Goal: Push/pull power

-Be explosive on the concentric

()

()