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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

10 Good Mornings

10 Pause air squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 rounds

100m Row @hard

20 Double unders

10 Wall balls

2-3 Devils press

Metcon

A1: Metcon (AMRAP – Reps)

For reps

2mins Box jumps 30/24″

2mins Wall ball 20/14lbs

2mins Devils Press 2×50/35lbs

2mins Wall ball 20/14lbs

2mins Box jumps 30/24″

2min Rest, then

A2: Metcon (Time)

Total reps completed for time, partition how you like.
KG: 10/8 + 22.5/15

Score:

1. Total reps

2. Time

TC: 30mins

Scaling options

Beginner

For reps

2mins Box jumps @moderate

2mins Wall ball @light

2mins Devils Press @2xmoderate

2mins Wall ball @light

2mins Box jumps @moderate

2min Rest, then

Total reps completed for time, partition how you like.

Intermediate

For reps

2mins Box jumps @24/20″

2mins Wall ball @20/14lbs

2mins Devils Press @2×35/25lbs

2mins Wall ball @20/14lbs

2mins Box jumps @24/20″

2min Rest, then

Total reps completed for time, partition how you like.

COMP

For reps

2mins Double unders

2mins Wall ball @30/20lbs

2mins Devils Press @2×50/35lbs

2mins Wall ball @30/20lbs

2mins Double unders

2min Rest, then

Reps completed for time

A3: Metcon (Time)

Team Version

You go, i go; one partner working at a time

2 rounds for time

300 Box jumps 30/24″

300 Wall balls 20/14lbs

40 Devils press 50/35 lbs

Extra Accessory

Metcon (No Measure)

Posterior cuff drop and catch with ball

3 x 10/shoulder

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