Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

5 min Row/Bike/Ski/Run

At the top of each min: 3-5 burpees

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Activation

2 sets

5/5 Broad jump

10 Russian KB swings

12 Cal Bike, row, ski, or 200m Run

D. Hang clean drills

*Watch for athletes to keep the chest over the bar, with the bar moving from 1″ above the knee through a nice long smooth pull.

5 Hang clean pull

5 Hang clean High pull

5 Rack delivery

5 Hang clean


10mins to ramp up and practice the movements in the metcon


A: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

A2: Metcon (Time)


For Time

30 Box Jump overs 30/24″

15 Hang cleans 185/135 lbs

A3: Metcon (AMRAP – Rounds and Reps)


AMRAP 10minutes

20 KB swings 24/16Kg

10 Bar facing burpees

30 Air squats

10 Bar facing burpees
KG: 100/70 + 80/60

Score: 3 scores: Time, time, rounds + reps

TC: 24mins

Scaling options


Deadlifts @Moderate

DB Strict Press @ Moderate

30 Plate Jump overs @High

15 Hang Power Cleans @Heavy

20 Russian KB swings @Moderate

6 burpees

20 Air squats

6 burpees


Deadlifts @185/115

30 Box Jump overs @ 24/20″

15 Hang Cleans @ 155/105


As written

TEAM: Metcon (Time)

For time

90 Deadlifts 225/155 lbs


60 Box Jump overs 30/24″

30 Hang cleans 185/135 lbs

40 KB swings 24/16 Kg

20 Bar facing burpees

60 Air squats

20 Bar facing burpees
One person working at a time, you go, I go.

TC 24 mins

Extra Accessory

Metcon (No Measure)

Half Kneeling Landmine press

3 x 6/side @heavy

Rest 60-90 seconds between sets
Goal: Unilateral pressing strength

-Keep your shoulder pressing into your body, do not allow it to shrug toward the ear in any portion of the press.

Half Kneeling Landmine press