Blog Search

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Super Frog Stretch 1 Min Each Side

Band Front Rack Stretch 1 min each side

2 Rounds

10 Trifecta

10 Kosacks Squats

Table top Wrist stretch 30 Seconds

10 Goblet Squats

E2MOM: Front Squat (5-5-3-3-3-1-1-1-1-1)

Build up to heaviest single for the day

100 sit ups (Time)

100 sit ups for time
5 Min Time Cap

Cool Down

Barbell Smash Quads 2 Min Each

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Foam Roll Back/ Lats

Theraband

10 Pass through

10 Pull Apart

10 Sleeper Stretch

10 Walk out on hands

Work on building up tp push jerk

5 Rounds

3 S2O

5 Burpee

Metcon (Time)

Freddy’s Revenege

5 Rounds for Time

5 Shoulder to Overhead (185/135 lbs)

10 Burpees

Cool Down

Thoracic Stretch with barbell in rack

3 x 30seconds

Saturday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

250m Row

25 Sit-ups

2min Rest

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

30 Step-Ups

30 Ring Rows

2min Rest

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

35 double unders

35 walking lunges

Cool Down

Foam Roll

Lats/Quads and Back

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

2 Rounds

60 Arms Circles

50 Jumping Jacks

40 Internal/External Rot. against Wall

30 Band Pull aparts

20 Bow and Bends

10 Walk out-Spider Lunge

Deadlift Techniue

Bar 2×10 GUIDED

Deadlift Build up Emom x 5

5 reps Building up to Workout weight

HSPU Tech Hand Placement/Strct

/Kipping/Head position

HSPU EMOM x 3

3 Reps Building up to Workout

Metcon (AMRAP – Reps)

“Time Priority Diane”

60 Seconds Max DL 225/155

60 Seconds Max HSPU

45s

45

30

30

no rest between sets
If you need to scale the DL go lighter, should be able to do 5 reps unbroken

HSPU can be scaled to Dive bomb push ups or push ups on a box

Cool Down

Psoas Smash2 min each

Thoracic Stretch with BB 1 min.

thursday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Super Frog Stretch 2 min each side

10 Min of Movement

10-30 Double Unders

10 Spider Lunge burpees

10 Up/Down Dog

30 second Planche Hold

DB Squats

4 Rounds

Start Light with DB Squat ( Go Over DB Squat Clean)

Sit-ups ( No Medball)-

5 DB Front Squat

5 Sit-ups

Add Difficulty with each round

*if doing GHD Sit ups go Sit-ups-weighted sit ups-

GHD SIt ups- Med ball GHD Sit up

Metcon (Time)

21-15-9 reps for time of:

DB Front Squats 50/35

Wallball Sit-ups

RX PLUS

Wall Ball GHD Sit-ups

Cool Down

Couch Stretch 3 Position 1 min each

Wednesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up

High Knees

Butt Kickers

Stright Leg Kick

Lateral Lunge

Broad Jump

Inch Worm

Bear crawl

Crab Walk

Burpee Broad Jump

Metcon (Time)

3 Rounds For Time

1000 meter Row

200 meter Farmer Carry 53/35

50 step ups

Cool Down

Box Shoulder Stretch 3x 45s

Elevated Pigeon Stretch 1 min each side

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Foam Rolls

Quads, Calves, Lats

Chest Opener 2 min each side

2 Rounds

200m Run

10 Spider Lunge-Chest opener

10 Ring Rows

10 Push-ups

10 Hollow Arch Swings

Knee-to-Elbow

Work on straight leg raise with kip

knees to chest

Metcon (Time)

30 Min Amrap with a Partner

200m Run

40 Ring Rows

200m Run

40 Push ups

200m Run

40 Knee-to-elbows
If you need to scale shorten the run

Push-ups can be done on knee or on box

Find a progression of K2E that works for you

Cool Down

Kettlebell smash on calves

2 min each leg

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

“Fun Game”

burpee Knockout

3 Rounds

10 PVC Pass throughs

10 Around the Head

10 Narrow Behind Head Press

10 Over head squat

Barbell Warm up

Shrugg-High Pull-Power Snatch

Each Position

Power Snatch

Barbell Cycling and Burpee Tech

5 Min to build up to first set

Power Snatch (1-1-1-1-1-1-1)

Metcon (5 Rounds for time)

EMOM X5

3 Power Snatch @70-80%

5 Bar facing Burpees

Cool Down

Lax Ball through Pec/ Scap/ Lat 3 Min each Side

Saturday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon (Time)

30 Min Cap

Teams of 3

100 Clean and Jerk 135/95

Then

Complete 6,000m row

While 1 person rows others complete

AMRAP

20 step ups

20 push ups

20 pull ups

20 burpees

Cool Down

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

No Pants Warm Up

Partner Hip Opener

2 Rounds

KBS Squat 1 Min

10 Goblet Squats

10 Bootstraps

10 Spider Lunge/Samson Lunge

knee raise to rdl

Wall Ball Skill work

Warm up for Workout

3 Rounds

10 Wallballs

10 Sit ups

Metcon (Time)

50-40-30-20-10

Wall Balls

Sit ups

Cool Down

Barbell Smash on quads

2 min each side