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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Sampson lunges

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific (drills)

Our drills focus today on the third pull., have athletes react to your vocal cue to get under the bar. You should see athletes actively pulling against the bar here.

*In each pull under, athletes should progressively be receiving the bar deeper in each rep: 1. power, 2. @90 3. squat

3 Clean high pulls

3 Tall clean

3 Tempo clean

3+2 Tempo Squat clean + Pause jerk

D. Metcon Prep

2-3 sets, building in speed

5 cals

5 Thrusters @working weight

Weightlifting

A: Clean and Jerk

E2MOM x 6

Set 1-2-3 → 1 rep @ 88%

Set 4 → 1 rep @ 90%

Set 5-6 → 1 rep @ 85%

Score: Heaviest set

TC: 20mins

Scaling options

Beginner

Clean & Jerk

6 x 1-1-1 @ technical

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

For time

45 Cal Bike/Ski/Row

45 Thrusters 95/65lbs
KG: 60/40

Score: Time

TC: 10mins

Scaling options

Beginner

For time

30 Cal Bike/Ski/Row

30 Thrusters @light

Intermediate

@75/55 lbs

COMP

For time

45 Cal Assault bike

45 Thrusters 95/65

Extra Accessory

Metcon (No Measure)

3 sets

12 Ring Rows

12 Pronated low ring face pulls

12 Skull Crushers*
Goal: Upper body hypertrophy

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