Menu
0 Comments

Titan Fitness – Deka Box

View Public Whiteboard

Warm-up (No Measure)

A. General

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B.Specific @ working weight

3 Snatch First Pull

5 box jumps

3 Snatch high pulls

5 box jumps

3 OHS

5 box jumps

3 Tempo Squat Snatch

Weightlifting

A: Front Squat (Build to a 3RM)

Score: Max weight

TC: 10mins

Scaling options

Beginner, Intermediate, & COMP:

As written

Metcon

B: Metcon (6 Rounds for time)

Every 4 minutes for 24 minutes

15/12 Cal Bike/Row/Ski

15 Wall Ball 20/14 lbs

15 CTB
KG: 10/8

Score: Time of each set

TC: 24mins

Scaling options

Beginner

Every 4 minutes for 24 minutes

10/7 Cal Bike/Row/Ski

15 Wall Ball @light lbs

15 Ring rows

Intermediate

Every 4 minutes for 24 minutes

12/9 Cal Bike/Row/Ski

10-15 Wall Ball @20/14 lbs

8 CTB or 15 Pull-ups

COMP

Every 4 minutes for 24 minutes

15 Cal Echo Bike

15 Wall Ball @30/20 lbs

15 CTB

Extra Accessory

Metcon (No Measure)

Copenhagen plank

EMOM 8minutes

Odd: 20-30 sec right side

Even: 20-30 sec left side
Goal: Increase leg adduction strength

()