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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

20 Deep squat T spine rotations

20 Rotating scorpions

20 Alternating Dead bugs

20 Hand release push-ups / Hand elevated push-ups

20 Alternating Candle sticks (Double or single leg)

*Be sure to give athletes plenty of time to accumulate the reps at a warm up pace

https://youtu.be/WXoNNx-uOtU?t=45

B. Hang Clean to Thruster drills

– Tall muscle clean

– Tall muscle half squat clean (pull under as you muscle clean up)

– Setup up position hold

– Setup position hold + jump up

– Hang clean

Weightlifting

A: Metcon (Weight)

5 Sets

2 Hang cleans with pause @ above the knees for 3 seconds
Score: Max weight

Scaling options

Beginner

5 x 2 Hang clean + front squat

Intermediate

As written

COMP

Amrap 5 minutes

Hang Clusters @155/105

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9mins

30 Pistols

15 Ring Dips
Score: Rounds + reps

Scaling options

Beginner

30 Alternating high box step ups

10 Kneeling Push Ups

Intermediate

20 Heel Lock Pistols

15 Toe Supported Ring Dips

COMP

As written

Extra Accessory

Metcon (No Measure)

Banded RDL

3 x 12/side

Rest 60 seconds between sets
Goal: Unilateral post chain stability

-Use the opposite arm to the working leg

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