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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Amrap 8 minutes

8 cal row

8 In and out squats

4-8 Push ups

B. Specific 1

Ramp up Front Squat to second or third bar

C. Specific 2

3-2-1

KB Swing

Hand Release push up

Cal row (can add if necessary)

Metcon

A: Metcon (Time)

50-40-30-20-10

KB swings 24/16 Kg

Hand release Push-ups

Cal Row, Bike, Ski

5-4-3-2-1

Front Squat* @ascending

*Weights: 165/115, 185/135, 205/145, 225/155, 245/165 lbs
Score: Time

TC: 35-40mins

Scaling options

Beginner

50-40-30-20-10

Russian KB swings @light

Hand Elevated Push-ups

25-20-15-10-5 Cal Row, Bike, Ski

* At the end of each round, Perform 5 front squats @ moderate (accross)

Intermediate

50-40-30-20-10

KB swings

Push-ups

Cal Row, Bike, Ski (reduce reps as needed)

5-4-3-2-1

Front Squat @ ascending

135/95, 155/105, 175/115, 185/125, 205/135

Extra Accessory

Metcon (No Measure)

15-12-9

Side lying Clam raise (R)

Banded Hip Thrust (R)

Side lying Clam raise (L)

Banded Hip Thrust (L)
Goal: Unilateral glute hypertrophy

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