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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 sets

30sec Bike/Row/Ski/100m Run

10 Cossack Squats

10 Banded Overhead Squats

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

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

C. Specific

2 minutes Bang Bang Drill:

https://youtu.be/qOFG1L92_3o

3 Power snatch balance

3 High hang power snatch (pockets)

3 Low hang power snatch (below knee)

3 Tempo Power snatch

Demo for all movements: https://youtu.be/ic2JJcFZv4s

Weightlifting

A: Power Snatch (EMOM 12minutes)

EMOM 4

5 TNG @55%

EMOM 4

3 TNG @65%

EMOM 4

1 @75% + Ascending

Score: Heaviest weights

TC: 12 mins

Scaling options

Beginner

EMOM 12

5 reps @Ascending to moderate load

Intermediate

As written

COMP

3 rounds, each for time

9 TNG @55%

6 TNG @65%

3 TNG @75%

Rest 1:1

Metcon

B: Metcon (Time)

5 rounds for time

12 Push press 115/75lbs

24 Double-unders
Kg: 50/40 lbs

Score: Time

TC: 8 mins

Scaling options

Beginner

5 rounds

12 Push press @light

24 Single unders

*Attempt a double under every 12 reps

Intermediate

5 rounds

12 Push press @95/65 lbs

12 Double unders

COMP

5 rounds

12 Push press 115/75 lbs

24 Double unders

Then,

6 Min Recovery on Ski erg

Extra Accessory

Metcon (No Measure)

Neutral Grip Ring pull-up + wide finish

3 x RPE 8*

Hold 1 seconds at peak contraction

Rest 90 sec between sets

*RPE 8 come down 1-2 reps before failure
Goal: Shoulder health

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