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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row

30sec Rotating scorpions

30sec Full squat T spine rotations

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGd

C. Specific

2 sets

3 Back squats @1 1/4 + ascending

10 Broad jumps

3 Pause* wall balls @As high as possible

*Pause in the bottom

Metcon

A: Metcon (Weight)

EMOM 30minutes

1- 2 Back Squats @75-80%

2- 4 High box Jumps 32/26″+

3- 12 Hip thrusts @ heavy
Score: Back Squat Weight

TC: 30 min

Scaling options

Beginner

EMOM x 12

1- 3 Back Squats @Moderate + 3 sec down

2- 4 High box Jumps

3- 8 Unweighted glute bridges

Intermediate

As written

Extra Accessory

Metcon (No Measure)

Tempo Pistols Squat

Accumulate 30 reps/leg

Tempo: 3-1-X-0
Progression:

Pistol to riser https://youtu.be/6gYa6sdCTCk

Pistol on riser https://youtu.be/vCYxJhwbJEo

Heel Lock Pistol https://youtu.be/uNS5lma99Q0

Pistol to Band in J Hooks https://youtu.be/ctu2K33Gxlg