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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Sampson lunges

B. Mobility

Piked runners calf stretch

4 reps/side

10sec contraction pressing the heel away from the floor through the ball of the foot

10sec stretching pushing the heel towards the floor

C.Specific

3 sets

12 Russian kb swings

4/side Jumping bulgarian split squats

Plyometry

A: Metcon (3 Rounds for distance)

Standing long jump

Max distance

3 Attempts

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

30 Hang cleans 95/65 lbs

20 DB front rack lunges 2×50/35lbs
KG: 40/30 + 22.5/15

Score: Rounds + reps

Scaling Options:

Beginner

5 rounds for time

30 Hang cleans @light

20 DB box step ups @ 24/20″ + 2 x 50/35lbs

Intermediate:

5 rounds for time

30 Hang cleans @75/55 lbs

20 DB box step ups @ 24/20″ + 2 x 50/35lbs

Extra Accessory

Metcon (No Measure)

Prone angels

EMOM 8

Odd: Max reps

Even: Rest