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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Reverse plank

B. Specific

8mins rotating movements, of:

15 sec on/15 sec off

1. Lying flutter kicks

2. Banded W pulls

3. Hollow rocks

4. Push-up to downward dog

Gymnastics

A: Metcon (Time)

Plank challenge

3-2-1 go, which member in the class can hold the elbow plank the longest.
TC: 15mins

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins

3,6,9,12,15, ect…

Strict press 75/55lbs

Box jumps 24/20″

KG: 35/25

Score: Rounds + reps
Scaling options

Beginner

AMRAP 15 mins

3,6,9,12,15, ect…

Strict press @light

Box jumps @low

Intermediate

AMRAP 15 mins

3,6,9,12,15, ect…

Strict press @55/35lbs

Box jumps @20″

Extra Accessory

Metcon (No Measure)

3 rounds

8 Nordic curls (3sec eccentric)

60 sec Banded Step-ups (banded march style)

Rest 90-120 seconds