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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

10 cal machine

12 wall balls

15 Banded Good Mornings

B. Specific

3 sets @ascending

3 Clean lift offs

3 Hang power cleans

3 Front squats

1 Tempo squat clean

C. Metcon Prep

3 Squat cleans @155/105 lbs

4 Burpee box jumps @24/20″

6 DB box step up overs@ 24/20″ + 1×50/35 lbs

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

10 Squat cleans 155/105 lbs

15 Burpees

20 DB Box Step-up overs 24/20″, 2×50/35 lbs
KG: 70/50kg, 22.5/15kg

TC:25 mins

Score: Rounds and Reps

Scaling options

Beginner

Amrap 25 minutes

7 Squat cleans @Moderate

10 Burpee plate jumps @moderate

20 plate step up overs@ moderate above

Intermediate

Amrap 25 minutes

10 Squat cleans @115/75 lbs

10 Burpee box jumps @24/20″

15 DB box step up overs@ 24/20″ + 2×35/20 lbs

COMP

Amrap 25 minutes

10 DB Step-ups over @2×70/50

15 Burpees box jump

20 GHD sit-ups

A2: Metcon (AMRAP – Rounds and Reps)

Team Version

In Teams of 2

Alternate Every 5 reps through all movements

Extra Accessory

Metcon (No Measure)

Deficit Calf raises

3 x 10/side

Rest 60 sec between sets

Hold for 2 seconds at the bottom of every rep

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