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Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 rounds

60 arm circles

10 walk out on hands

10 arch/hollow swing

———-

Explanation of mods/scaling

———-

dynamic warm up

(get heart rate up)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool Down

Foam roll x10

Lats

upper back

lower back

glutes

IT bands

quads

calves

Friday

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Triumph Strength & Conditioning – Boot Camp

Warm-up

Warm-up (No Measure)

DROMS

Part 1

Metcon (AMRAP – Reps)

Last Day of Boot camp Workout!!!

5 Rounds

1min Cone over and back

15s rest

1min Battle rope burpees

15s rest

1min Man Makers

15s rest

1min MB sit ups to target

15s rest

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 min dumbbell squat hold

QOTD: “What is the best road trip you’ve taken? Where’d you go?”

————

with theraband

2 rounds

10 pull aparts

10 up/over

10 swords each arm

————-

3 rounds

3 thruster (2 sec pause in bottom)

5 strict burpee

Metcon (Time)

4 rounds for time

12 dumbbell thrusters 45/25

24 burpee

Cool Down

easy pace 500m row or 2 min on bike

Thursday

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Triumph Strength & Conditioning – Barbell Club

5/12

Warm-up

3 rounds

7 btn press

7 ohs

15 rollouts

———

snatch warm up

———

3×3 muscle snatch + snatch balance

2 position snatch (5×2@70)

floor,hang

Snatch Pull (5×3@86)

snatch grip push press (5×5@71)

Back Squat (5×2@75, )

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

partner pvc stretch 1 min each partner

——-

with pvc 2 rounds

10 pass throughs

10 around head

10 good morning

10 ohs

——-

snatch warm up

Hang Snatch (7×1 E2MOM to heavy single)

Kettlebell Swing (Max effort swing )

Rest 2 min

500m Row (Time)

Max Effort 500m Row

Cool Down

thread the needle

90 sec each side

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Lax ball through piriformis 1 min each side

lax ball through shoulder 1 min each side

———-

2 rounds

10 trifecta

10 iron cross

10 scorpion

30 sec active shoulder hang

———-

strict pullup/c2b/MU progression

Metcon (Time)

50 air squats

5 strict muscle up

40 air squats

4 strict muscle up

30 air squats

3 strict muscle ups

20 air squats

2 strict muscle ups

10 air squats

1 strict muscle up
5-10 min

Cool Down

Half saddle 2 min each side

Wednesday

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Triumph Strength & Conditioning – Boot Camp

Warm-up

Warm-up (No Measure)

DROMS

Part 1

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 Low to high Plank

30 Lunges

40 Mountain climbers

50 Jump Rope

2min Rest

10min AMRAP

30s Side plank RT

10 DB Thrusters

30s Side plank LT

10 Box Jumps

Tuesday

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Triumph Strength & Conditioning – Barbell Club

5/12

Warm-up

2 rounds

10 good morning

5 walk out on hands

10 front squats

————

5 high hang clean

5 hang

5 floor

Muscle Snatch (4×4 to heavy set )

2 position clean (5×2@70)

floor,hang

Snatch Grip Deadlift (4×3@95)

Front Squat (3×3@70, 2×3@75)