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Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Foam Roll

quads

IT Band

Piriformis

calves

2 Rounds

10 Good Morning

10 Boot Straps

10 Lateral Lunge

10 Scorpions

10 Iron Cross

Sumo DL Tech Work

Sumo Deadlift (3-3-3-3-3-3-3)

Metcon (No Measure)

EMOM x 5

3 Sumo DL @ 75%

20 Lateral Hops over the bar

Cool Down

Elevated Pigeon 2 Min Each Side

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

KB Pec SMash 15 reps each side

KB ROT Cuff prep 15 each

LAX Ball in Lat 1 Min Each Side

2 Rounds

1 Min Squat Hold

10 Goblet Squats

10 tri-fectas

10 Lateral Lunge

30 Second Table top Wrist stretch

3 Rounds

1 DL

2 PC

3 Lunges

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 DB Deadlifts 50/35

10 DB Power Cleans 50/35

15 DB Front Rack Lunges 50/35

Int.

lower weight

Beginner

Barbell

Cool Down

PSAOS Smash 2 Min Each Side

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 Rounds

60 Arm Circles

50 Jumping Jacks

40 Internal/ External ROT.

30 Bow and Bends

20 Pull Aparts

10 Push ups

3 Rounds

10 Strict Press (Building up to workout weight)

5 Sit ups (Building to Workout )

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Med Ball Sit-ups

95-lb/75. shoulder presses

RX+ GHD (No Med Ball)
Intermediate

V-Ups

75/55

Beginner

Sit-ups

55/35

All BArs on the ground

Cool Down

Chest Opener 2 Min Each Side

Up Dog 2 Min

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Partner Up

2 Rounds

10 Cal Row/ Hang on Bar

10 Walk out to jump up

10 Spider Lunge

10 Russian KBS

10 Hollow Arch Swings

Metcon (Time)

4 Rounds

500m Row

25 KB Swings 53/35

15 Pull ups

rest 2min b/t rds
Intermediate

4 Rounds

500m Row

25 KB Swings 44/30

15 Banded Pull-ups

rest 2 min

Beginner

4 Rounds

250m Row

25 Russian KBS

15 Ring Row

Rest 2 Min

Cool Down

Foam Roll Lats/Quads

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 Position SHoulder Band Stretch 1 min

Each

PVC Pipe

3 Rounds

10 Pass throughs

10 Around the Head

10 Over Head Squats

Barbell Warm up

Snatch and Grab (Time)

3 rounds for time of:

10 Squat Snatch 155/115

20 burpees
Intermediate

3 rounds for time of:

10 reps squat snatches

20 burpees

Men use a 115-lb. bar

Women use a 75-lb. bar

3 rounds for time of:

10 reps hang squat snatches

12 burpees

Men use a 45-lb. bar

Women use a 35-lb. bar

Cool Down

Couch Stretch 2 Min Each side

Bottom and Top Position

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 rounds

20 jumping jacks

15 Air Squats

10 spider lunge

10 iron cross

10 scorpions

5 Walk out on hands to a push up

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Women’s Wall Ball 14 to a 9ft Target

Women’s Power Clean 155

Cool Down

Pigeon Stretch 2 min each side

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Calf Smash With KB 90seconds each leg

Jump Rope 3 Min

Every time you trip up 10 Hollow Arch Swing

Barbell Warm up

Power Pos.

Shrugg-Pull-P.S.

Hang Pos.

Shrugg-Pull-P.S.

Pull up work

Metcon (Time)

120 double-unders

60 chest-to-bar pull-ups

60 hang power snatches 95/65

120 double-unders

Cool Down

Foam Roll Calves and Lats 1-2 minutes a peice