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Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

30 jump ropes

20s hang on rig

10 spider lunge

60 arm circles

Part 1

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
Scaling options:

Lower the total rounds or

lower the reps within the rounds

scale movements as needed

45min time cap

Cool Down

Metcon (No Measure)

Foam roll Lats and quads

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds partner

10 cal row/HS hold

10 pass through

10 around the head

10 pull aparts

10 partner burpees”

Warm-up (No Measure)

Power Clean and Push Jerk Tech

Part 1

Metcon (AMRAP – Reps)

“7 2-minute rounds of:

20/18 cal. row

205/155 Clean and jerks, max reps

There is no rest between rounds.”

Cool Down

Metcon (No Measure)

2min couch stretch

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam Roll

quads

it band

hamstrings

calves

2 rounds

10 spider lunge

10 lateral lunge

10 torso/arm rotations

10 jumping squats

Part 1

Back Squat (3-3-3-3-3-3 E2MOM 1002)

1 down

0 in bottom

AFAP on way up

2 at top

Reps should be around 80%

Metcon (AMRAP – Reps)

Tabata Sit ups

Cool Down

Metcon (No Measure)

“pigeon stretch

1min each side “

Wednesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

30 jumping jacks

10 bootstraps

10 lunge and twist

5 walk out hands

20sec active hang

Warm-up (No Measure)

“Toes to bar

Progressions

Deadlift build to

workout set

5×3 unbroken”

Part 1

Metcon (AMRAP – Rounds and Reps)

“Teams of 2

25min AMRAP

6 Deadlift 315/225

9 Toes to bar

12 Syncro burpees

15 wall balls

Cool Down

Metcon (No Measure)

Foam roll back and quads

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 position shoulder band stretch

PVC

2 rounds

10 pass through

10 around the head

10 good mornings

10 OHS”

Warm-up (No Measure)

Snatch Warm up

3 hi hang hip ext/shrug

3 high and outside

3 muscle snatch

3 OHS

3 1/4 snatch balance

3 snatch balance

3 power 3 full snatch each position

Part 1

Snatch (2-2-2-2-2-2-2 E2MOM)

Does not have to be touch and go

Weight should be consistent for all 7 sets no big jumps

Cool Down

Metcon (No Measure)

“thread the needle

1min each side”

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 rounds

300m row

10 air squats

5 walk out hand to jump up

10 Hollow arch swings “

Warm-up (No Measure)

“Empty BB

5 Front Squat

5 Push Press

5 Thruster

Pull Up Tech

2 rounds

3 thrusters

3 pull ups “

Part 1

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

“Chest opener

1min each side”

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

200m run

Dynamic Warm up

High knees

Butt kickers

side shuffle

karoke

leg kick

step and reach

spider lunge

samson lunge

walk out hands

walk out hands to jump

quad stretch

burpee broad jump

Warm-up (No Measure)

Empty BB

Deadlift primer

Build to weight

3×5 reps unbroken

Part 1

Metcon (Time)

“Teams of 2

5 Rounds

200m Run

24 Deadlifts 185/125

26 Partner Burpees

28 Lunges “

Cool Down

Metcon (No Measure)

“Seated pike stretch

3x30s 10s rest”

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam Roll

Calves 2min

Dynamic Warm up”

Warm-up (No Measure)

“Power clean progression

Empty BB

4 rounds build to weight

2 cleans

3 box Jumps “

Part 1

Metcon (AMRAP – Rounds and Reps)

“7minute

5 box jumps 30/24

3 Squat cleans 225/155″

Cool Down

Metcon (No Measure)

“Couch stretch

2min “