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Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam Roll

Lats

Quads

IT band

Piriformis

Calves

2 rounds

200m run

1st rd high knees

2nd butt kickers

10 ring rows

10 straddle lat stretch

60 arm circles

Warm-up (No Measure)

“Running tech

Rope climb tech”

Part 1

Metcon (AMRAP – Reps)

“5 rounds

3min Clock

200m Run

Rope climbs

1min rest b/t rds

Score is # of rope climbs”

Cool Down

Metcon (No Measure)

“Foam roll

Calves/Lats”

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Banded shoulder stretch

45s each pos

Front Rack Stretch

1min each side

PVC

2 rounds

10 pass throughs

10 around the head

10 good mornings

10 OHS “

Warm-up (No Measure)

“Snatch

warm up

Part 1

Snatch (3-3-3-3-3)

Not touch and go. Build to a heavy set of 3

Front Squat (5-5-5-5-5 tempo 0222)

0 down

2 bottom

2 up

2 top

Pick a starting weight that is tough small increases are allowed

Cool Down

Metcon (No Measure)

Pigeon 2min each side

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“1min jump rope

2 rounds

10 wrist circles

10 giant arm circle

10 up to down dog

10 samson lunge

30sec HS hold/plank”

Warm-up (No Measure)

Skill

“HSPU

Dips

Pull ups

Waiters Carry “

Part 1

Metcon (AMRAP – Rounds and Reps)

“35min AMRAP

300m Row

7 Strict Deficit HSPU

150m Waiters Carry

7 Strict Ring Dips (turn out at top)

50 Double unders

7 Strict L Pull Ups

Cool Down

Metcon (No Measure)

“Foam roll

lats and quads”

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“1min Squat Hold

10 KB Squats

10 KB Lateral Lunge

10 Spider lunge to chest open

5 walk out hands to push up

5 walk out hands to jump up”

Warm-up (No Measure)

Wall squat theorpy

Skills Tech primer

5 OHS

5 Push Press,

5 Toes to bar

Part 1

Metcon (Time)

“50 OHS 95/65

40 Burpee over bar

30 Push Press 95/65

20 Toes to bar

10 OHS 95/65″

Cool Down

Metcon (No Measure)

“Chest opener

1min each side”

Saturday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic warm up

High knees

Butt kickers

“2 rounds

10 air squats

10 sit ups

10 push ups

10 russian twist with hands “

Part 1

Metcon (AMRAP – Reps)

“Teams of 4

5 rounds

1min Wall Ball 20/14

20s rest

1min Sit ups

20s rest

1min Strict Pull Ups

20s rest

1min Russian twist with KB

20s rest “

Cool Down

Metcon (No Measure)

seated Butterfly stretch 2x45sec rest 10s

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam roll calves

2min each leg”

Warm-up

2 rounds

200m run

10 russian swings

10 pvc passes

10 around the head

10 OHS

Warm-up

Warm-up (No Measure)

Snatch warm up

Part 1

Metcon (Time)

“3 rounds

400m run

25 KB Swings

5 Hang Power Snatch 165/105″

Cool Down

couch stretch

2 min each side

Thursday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Dynamic Pass

high knees “

Warm-up (No Measure)

“3 rounds

1min HS hold

10 air squats

10 push ups

60 arm circles “

Part 1

Metcon (Time)

“15 DB Front squat (Unbroken)

1 shuttle run

15 DB Push Press (Unbroken)

1 shuttle run

15 DB Thursters (Unbroken)

1 shuttle run

Cool Down

Metcon (No Measure)

Chest opener 1min each side

Wednesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 position shoulder

stretch”

“2 rounds

30s hang on rig

10 giant arm circles

50 jump rope

10 bootstraps

10 hollow rock

10 arch rock”

Part 1

Metcon (Time)

“3 Rounds

10 Power Clean

185/125

100 Double under

10 CTB Pull up

Cool Down

Metcon (No Measure)

“Foam roll Lats

2min each side “

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam Roll

Quads

It Band

Calves ”

“2 rounds

1min crab hold

10 tuck jumps

10 spider lunge to chest opener to lateral lunge

10 Squat hold rotations

10 Squat hold push knee out

10 Air squats “

Part 1

Back Squat (7×3 0422 E2MOM “)

0 down

4 in bottom

2 up

2 at top

Pick a weight that is challenging. Small increases if needed.

Cool Down

Metcon (No Measure)

pigeon 1min each side

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“30 Jumping jacks

10 spider lunge

10 scorpions

10 iron cross

10 walk out hands to push up

5 burpees”

Part 1

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

Cool Down

Metcon (No Measure)

“Shoulder Box

Stretch ”

3x30s rest 10