Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

2 rounds

30 seconds Bike/Row/Ski

20 seconds hollow hold + 1 V-up every 5 seconds

20 seconds Burpees

5 Pause wall balls @as high as possible

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

2 sets

6/6 Single leg, single arm Russian KB swing

10 Alternating jumping lunges

Weightlifting

A: Metcon (Weight)

Front rack lunges

Work up to a heavy 6/6
Score: Weight

TC: 10mins

Scaling options

Beginner

Front Rack Lunges @ lighter

Intermediate

As written

Metcon

B: Metcon (Time)

4 rounds for time

24 Pull ups

24 Wall Balls 20/14 lbs
KG: 10/6

Score: Time

TC: 20mins

Scaling options

Beginner

24 Ring rows

24 Wall Balls @ light

Intermediate

12 Pull ups OR 24 Assisted Pull ups

18 Wall Balls 20/14 lbs

Extra Accessory

Metcon (No Measure)

12-9-6

Bent over DB Rows @mod

Toe touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.

()