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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

30sec Bike/Row/Ski/100m Run

10 Wall Balls

10 Banded T pull aparts

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://youtu.be/-CiWQ2IvY34

C. Activation

3 sets

10 Strokes on row (20 seconds)

10 goblet squats

5/5 Farmers Press*

https://youtu.be/r5V1FlJGmYg

Metcon

A1: Metcon (Time)

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

DB Front Squat 2×50/35lbs

Ring dips

A2: Metcon (Time)

On the 10:00

21-15-9

DB Thrusters 2×50/35lbs

Cal Row

A3: Metcon (Time)

On the 20:00

3 rounds

20/16 Cal Row

20 DB push press 2×50/35 lbs
KG: 22.5/15

Score: three separate times

TC: 30mins

Scaling options

Beginners

On the 0:00

1-2-3-4-5-6-7-8-9-10

DB Front Squat @light

Feet assisted ring dips/paralettes or boxes

On the 10:00

21-15-9 Thrusters @light DB’s

12-9-6 Cal Row

On the 20:00

3 rounds

12/10 Cal Row

12 DB Push press

Intermediate

As written but with

DB: 2×35/25lbs

Extra Accessory

Metcon (No Measure)

Standing Banded W

3 x 15

Hold 5 seconds every 5 reps