Menu
0 Comments

Titan Fitness – Deka Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

A. General

30 sec Row or Bike

30sec Strict Knees to elbows

30 sec Row or Bike

30sec Plate hops

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

3 sets

20sec max double unders

6 Slam balls or Pike ups (feet on rower)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Score: Time

TC: 15mins

Scaling options

Beginner

50-40-30-20-10 reps

Single unders

25-20-15-10-5 reps

Sit-ups

Intermediate

25-20-15-10-5 reps

Double unders

50-40-30-20-10 reps

Sit-ups

Accessory

B: Metcon (Weight)

3 sets for quality

8/8 Tall kneeling filly press

20 Banded Skull crushers

15 Banded standing angels

Rest 60 seconds
Score: Quality

TC: 20mins

Scaling options

N/A