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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

45 sec Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

5/5 Single Arm Bent Over Row

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. Rope climb drills

1. Box rope climbs *Seated on a box

– Foot lock hold

– Foot lock then stand

2. Clamp practice

– Standing / Jumping to hold

– Standing / Jumping to foot clamp

– Standing / Jumping to foot clamp + pull up

3. Advanced (Legless)

Jump into cycling legs + pull

– Looking for opposing arms and legs working

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

1 Legless Rope climb
Score: Total reps

Scaling options

Beginner:

Seated ring chin ups: https://youtu.be/xVGkyH2A8sw

Or

Seated Rope chin up (same setup with a rope)

Intermediate

Rope Climbs, E2MOM x 4 if necessary

COMP

10 rounds

1 Legless Rope Climb

200m run outside or 150m on runner

Metcon

B: Metcon (Time)

For Time

27-21-15-9

OHS 95/65 lbs

Bar facing burpees
KG: 40/30

Score: Time

TC: 12 mins

Scaling options

Beginner

OHS @ Light

Burpee

Intermediate

@65/45 lbs

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets not for time

10 Ring T

10 Ring Y

10 Ring row

QUALITY REPS
Goal: Upper back strength

-Make sure you have straight arms for the T and the Y, you can reduce load by bending your knees or increasing your angle to the floor.

-Bend your wrists and hold the rings in almost a false grip to activate the upper back.