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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

7 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Ring Muscle up skill practice

3 x 3-7 reps

Beginner:

-False grip ring row

-muscle up, sit-up drill*

-Floor Transition ring mu

* https://youtu.be/y001018-p8A

Intermediate:

-Hips to rings: https://youtu.be/7stNokLb2Ts

-Box transition ring mu: https://youtu.be/spafzsIBzzI

Advanced:

-Snap back ring beat swing

-Towel ring mu (pinch between feet)

-Medball weighted ring mu (between feet)

Gymnastics

A: Metcon (AMRAP – Rounds)

TEST

“Apollo” modified

Get to 50 Ring Muscle ups in as little sets as possible
Score: Number of sets

TC: 15mins

Scaling options

Beginner

In as little sets as possible, get to:

30-50 Assisted pull-ups or Body rows

30-50 Bench dips

Intermediate

In as little sets as possible, get to:

30 Ring muscle ups

OR

50 Box Transition muscle ups

OR

50 CTB

50 Ring dips

COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

16 Air squats

12 Cal Row

8 CTB
Score: Rounds + reps

Scaling options

Beginner

12 Air squats

8 cal Row

6 Ring rows

Intermediate

16 Air squats

12 cal Row

8 Pull-ups

COMP

16 wall balls 20\14 lbs

12 cal Row

8 CTB

Extra Accessory

Metcon (No Measure)

3 sets

12 Lateral raises

12 Face pulls, band attached @ ankles