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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10 Hollow Rocks

10 Lying W-Y

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. BMU Drills

3 sets

10 Beat swings

8 Elevated arch to hollow

https://youtu.be/-gPSotu632Q

6 Glide swings

4 glide Swings + hip to bar

2 BMU

Glide Swing:

https://youtu.be/rW7ZsKmUQKU

Glide Swing with partner:

https://youtu.be/Q01QKqEisL8

Glide Swing + Hip to bar:

https://youtu.be/wdpzx_i1jeo.

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 6minutes

4-8 Bar Muscle-ups
TC: 6 min

Score: Reps

Scaling options

Beginner

EMOM 6

5-7 Kip swings

Or

5-7 Jumping CTB

Intermediate

EMOM 6

3-5 Jumping/Banded Bar muscle-ups

OR

3-5 CTB pull-ups

COMP

Same rep range, must be unbroken

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

250/200m Row or 200m Run

6 DB burpees 2×50/35lbs

10 DB Hang Squat Cleans 2×50/35 lbs
KG: 25/15 kg

TC: 10 min

Score: Rounds +Reps

Scaling options

Beginner

250/200m Row or 200m Run

6 Burpees

10 DB hang squat clean @2xmoderate

Intermediate

250/200m Row or 200m Run

6 DB Burpees @ 2×35/25 lbs

10 DB hang squat clean @2×35/20 lbs

COMP

AMRAP 10 @RPE 7/10

250/200m Skierg

7 Burpees over wall

100′ D-ball Carry on Shoulder @100/80*

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Extra Accessory

Metcon (No Measure)

Banded Single Leg Hip Thrust

3×10/10 per leg

Rest as needed

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