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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30sec row or bike

30sec Air squat

30sec high box step ups

B. Mobility

B1. Soft Tissue Mobilization Foam roll/Lax ball

Lats, traps, hip flexors

spend 30 sec/body part/side (3mins total)

B2. Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

2 sets

-20sec Hollow rocks

-7 Tall kneeling Banded Angels

-5 Broad jumps

-3 Tempo OH Squat

@ (4.2.X.1)

Gymnastics

A: Metcon (No Measure)

Candle Sticks

For 10 mins:

Practice The Candle stick progression

Candlestick to pistol

Candlestick (both feet)

Elevated candle stick

Hollow body rocks + Cossack squats
Scaling options are above, built into the progression. This is an inclusive skill session for advanced and beginners alike. However, it will require a higher than regular coach involvement.

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Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

15 Overhead Squats @95/65lbs

10 Over-unders @30/24″

2min rest between amraps

Continue where you left off on each amrap for one running score
KG: 43/30

Score: Total rounds + reps

TC: 18mins

Scaling options

Beginner

4 x Amrap 3mins

15 Overhead Squats @light

10 Broad jump + bear crawl back 6/4′

2min rest between amraps

Intermediate

4 x Amrap 3mins

15 Overhead Squats @75/55lbs

10 Over-unders @30/24″

2min rest between amraps

Extra Accessory

Metcon (No Measure)

Reverse Hypers

3 x 15

Rest as needed
Goal: Lower back decompression and strengthening

If you do not have a reverse hyper machine then simply use a band on a GHD

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