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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Amrap 5

30sec Row/Bike/Ski

7/7 Single leg RDL

5/5 Seated DB press

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

2 sets

4/4 Single leg glute bridge

4 x 1&1/4 Front squats

4 Box jumps

Strength

A: Front Squat (3 x 10 @60%)

Score: Weight used across each set

TC: 12mins

Scaling options

Beginner

Front squat

3 x 10 @Moderate

Intermediate

As written

COMP

3 rounds

200m Run

10 Front Squats @60% of 1RM

Metcon

B: Metcon (8 Rounds for time)

Every 2 mins for 16minutes

9 Thrusters 135/95lbs

50 Double-unders
KG: 60/40

Score: Time of each set

TC: 16mins

Scaling options

Beginner

Every 2 mins x 8 sets

9 Thrusters @moderate

50 Double unders

Intermediate

Every 2 mins x 8 sets

9 Thrusters @95/65lbs

50 Double unders

COMP

EMOM 15

Alternate between:

– 14 DB Hang Snatch @50/35

– 15 Burpees to target

– 50 Double unders

Extra Accessory

Metcon (No Measure)

Poliquin Step-ups

3 x8/leg

Rest 45-60 seconds between sets

Focus on Quad activation by moving your weight in front of your working foot

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