Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

3 Rounds

60 Seconds Row/Bike/Run/Ski @Easy

50′ Bear Crawl

10 Wall balls

5/5 World’s greatest stretch

B. Metcon Prep

2 rounds

3-5 reps on each movement

(20 double unders)

Metcon

A1: Metcon (Time)

@ 0:00

5 rounds

15 Snatch 75/55lbs

30 double unders
Kg: 40/30

Score: Time

A2: Metcon (AMRAP – Rounds and Reps)

@10:00

AMRAP 10minutes

5 Devils press 2×50/35lbs

10 Box jump overs 30/24″
Kg: 22.5/15

Score: Rounds + reps

Total TC: 20mins

Scaling options

Beginner

@ 0:00

5 rounds

15 Snatch @light

30 Single unders

@10:00

Amrap 10

5 Devils press @1xmoderate

10 Plate jump overs @moderate

Intermediate

@ 0:00

5 rounds

15 Snatch @65/45 lbs

15 Double unders

@10:00

Amrap 10

5 Devils press @1×50/35 lbs

10 Box jump overs @24/20″

COMP

As written

A3: Metcon (AMRAP – Rounds and Reps)

Team Version

AMRAP 20 mins

One partner working at a time

15 Snatch 75/55lbs

30 double unders

5 Devils press 2×50/35lbs

10 Box jump overs 30/24″

Accessory

B: Metcon (AMRAP – Reps)

Rowling game!

Row to 100m

Caveat: You must stop rowing @ 80m

Score: meters both above or below 100m

95m = 5 points

106m = 6 points

Lowest score wins!

()

Extra Accessory

Metcon (No Measure)

3 sets

60 sec Side plank (30sec R/L)

15 Reverse hypers @light
Goal: Midline Strength + Stability