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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

10 cal machine

12 wall balls

15 Banded Good Mornings

B. Mobility

Parallette extension

10-15 repetitions

https://www.youtube.com/watch?v=XrA7hGh41g8

*If you don’t have parallettes you can stack plates

C. Activation

2 sets

5/5 Jumping bulgarian split squats

10 Russian KB swings

3 Inch worms

5 Push up to downward dogs

Look for knee stability in the bulgarian split squat like you would core stability on a regular squat.

Make sure the knees and hips drive the kb in sequence.

Gymnastics

A: Metcon (No Measure)

“Kid Day”

EMOM 10 minutes

X Skill

Choose a skill based movement and rep range for the even minute. Ie:

-Muscle up

-Butterfly pull-ups/CTB

-Handstands

-Pistols

Metcon

B1: Metcon (AMRAP – Reps)

2 rounds of

AMRAP 2minutes

20/15 Cal Row

Max rep Box jump overs 30/24″ in the remaining time

Rest 2mins b/w rounds

B2: Metcon (Calories)

2 rounds

AMRAP 2minutes

12 Box jump overs 30/24″

Max Cal Row in the remaining time
Score: Total reps + cals completed

TC: 10mins

Scaling options

Beginner

12/10 Cal Row

Max rep plate jumps @moderate remaining time

10 plate jumps

Max Cal Row in the remaining time

Intermediate

@24/20″

Extra Accessory

Metcon (No Measure)

4 rounds for quality

10 Barbell Hip Thrusts@mod

30 sec/side Side plank

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