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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3min Row

*5 sec surge every 30 sec

B. Mobility

World’s greatest Stretch

30 sec/Side

C. Activation

2 sets

5/5 RDL + Reach

https://youtu.be/zqSBvvURUBY

5 Push-up to downward dog

5 PVC dislocates

D. Metcon Prep

3 sets @ ascending

3 clean lift offs

3 hang clean pulls

3 tall cleans

3 push press

3 push jerk

3 Clean & jerks *practice cycling TNG*

then,

2 sets @ working weight

3 C&J + 3 Burpee over the bar

Strength

A: Metcon (2 Rounds for weight)

EMOM 8minutes

Odd: 3 Deadlift @60%

Even: 3 Bench Press @60%
Round 1 = DL weight, R2 = Bench Press weight

Score: Weight Across for each

Scaling options

Beginner & Intermediate

As written

Metcon

B: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Kg: 60/40

Sore: Time

TC: 10 mins

Scaling options

Beginner

6-8 Rounds for Time

6 Clean-and-Jerks @ light

3 Burpees

Intermediate

10 Rounds for Time

3 Clean-and-Jerks @ 95/65 lbs

3 Burpee over the bar

Cool down

Cool down 3-4 minutes on bike or rower

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Lower Body Flow

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