Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Reverse plank + march

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

5 Cals @hard

3 scap pulls + 5 Beat swings

7/7 Banded Y pulls


A: Metcon (Time)

4 rounds

30 Cal Bike/Row/Ski

20 TTB

Score: Time

TC: 20mins
Scaling options


4 rounds

20 Cal Bike/Row/Ski

20 V-ups or sit-ups


4 rounds

30 Cal Bike/Row/Ski

10 TTB or 20 Toes to eye level

*Try and challenge athletes to do here what they did on Tuesday in an environment with much more volume expected.


Each round for time

4 rounds

30 Cal Bike

20 TTB

Rest 4 minutes between rounds

A2: Metcon (Time)

Team Version

For time

240 Cal Bike/Row/Ski

160 TTB

*Work one partner at a time. You go, i go style. Partition the work as needed.

Extra Accessory

Metcon (No Measure)

3 sets/side

15 Side lying clam raise

20 seconds Side lying clam hold

No rest between sides and sets