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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

10 Cal Row

60 sec of 1 burpee every 3-7 seconds

5 Cal Row

30 sec of rotating scorpions

B. Mobility

PNF hamstring stretch

7x/side

– 7 seconds contraction, pushing with your foot against the band/towel/belt

– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific

2 sets

3 seated box jumps (look for hip extension)

10 Seated good mornings

3 Inch worms

Metcon

A: Metcon (Time)

50-40-30-20-10

Cal Row

25-20-30-20-10

Devil Press @ 50/35lbs x 2

Rest 4min-3min-2min-1min between sets
Score: Time

TC: 27 mins

Scaling options

Beginner

30-25-20-15-10

Cal Row

Burpees or alternating Devil Press @ 1 DB

Rest 1min between sets

Intermediate

50-40-30-20-10

Cal Row

25-20-30-20-10

Devil Press @ 35/25lbs x 2

Extra Accessory

Metcon (Weight)

Single arm Surrender Lunges (suitcase style)

3 x 10/side @as heavy as possible
Goal: Core stability.

The purpose of this exercise is to strengthen the receiving position of your Split Jerk and your lunges

Points of performance:

– Upper body is upright.

– Core is braced: there is no movement at all at the spine.