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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Game

‘Coach says’

Just like Simon says but with ‘Coach says” and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says.

Make sure you include at least two dynamic shoulder mobility movements within

B. Specific

Set up stations and have athletes rotate through working on skills for each movement

3 sets

Carry instructions:

This session is about carrying any object that will challenge athletes to brace and stabilize.

Carry options:

– Banded KBs on a Barbell

– Yoke

– Heavy back rack

– Farmer’s Carry (or suitcase)

– D-ball carry

– Sandbag carry

DB Push press @ light-moderate DB’s

3 strict press

3 Dips + Squeeze

*Work on squeezing the quads and glutes at the same time in extension.

3 Push press

Evil Wheel Instruction (3-5 reps)

-Never relax the core

-Maintain a straight line in the bottom

Metcon

A: Metcon (Weight)

EMOM 21minutes

Min 1:

50′ Carry @mod to heavy

Min 2:

5 Dual DB Push press @heavy

Min 3:

5 Evil wheels
TC: 21 min

Score: Weight across

Scaling options

Beginner

Min 1:

30 second Back rack hold @moderate

Min 2:

5 DB Push press @Moderate

Min 3:

3 Evil wheels

Intermediate

As written

Extra Accessory

Metcon (No Measure)

3 sets

60 sec max effort Banded T’s

60 sec max effort Banded Skull crushers

Rest 3 mins between sets
TC: 15 min

Score: Reps

Scaling options

Beginner

3 sets

10 Banded T’s

10 Banded Skull crushers

Intermediate

40 second max effort

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