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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2min Row @easy-mod

20 Hollow rocks

10/10 Banded Bird dog rows

https://youtu.be/zHu29oaPdto

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Ring mu Drills

3 sets

5 Russian Dips on boxes

5 Banded sling shot muscle up OR Sit-up Floor muscle up

Gymnastics

A: Metcon (AMRAP – Rounds and Reps)

Death by Ring muscle-ups

Min 1 = 1 rep

Min 2 = 2 reps

Min 3 = 3 reps

Etc… until death
Score: Total rounds + reps

TC: 10mins

Scaling options

Beginner

EMOM 10minutes

3-5 Assisted pull-ups + 3-5 assisted dips

Intermediate

Box transition muscle ups

OR

CTB + Ring dip

COMP

5 sets

10-15 second chin up hold on rings

Rest 15 seconds

Max Ring muscle ups

Rest 3 minutes

Metcon

B: Metcon (Time)

4 rounds for time

12 Box jump overs 30/24″

24 Alternating DB Clean and Jerk 1×50/35 lbs
Kg: 15/10

Score: Time

TC: 15 mins

Scaling options

Beginner

4 rounds

8 PLate jump overs @High

18 Alternating DB Clean and Jerk @1xModerate

Intermediate

4 rounds

12 Box jump overs 24/20″

18 Alternating DB Clean and Jerk 1×50/35 lbs

COMP

24 pull ups

24 Wall Balls 30/20 lbs

Extra Accessory

Metcon (No Measure)

Low ring face pull

3 x 10

Hold 2 seconds at peak contraction
Goal: Shoulder health

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