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Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“50 jumping jacks

10 spider lunge

10 scorpions

10 iron cross

10 walk out hangs

Bench press

skill work

Part 1

Bench Press (6-4-2-2-2-2)

Part 2

Metcon (Time)

5 rounds

2 laps Farmers Carry/Plank

40 Push ups

60 lunges

8 man makers

Cool Down

Metcon (No Measure)

chest opener 1min per side

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2rounds

50 jump rope

10 tuck jumps

10 glute bridges

10 iron cross “

Part 1

Deadlift (5-5-5-5-5 E2MOM)

Work to a heavy set

Part 2

Metcon (Time)

50 Double unders /150 single

40 Deadlifts 135/95

30 pull ups

20 power snatch 135/95

10 burpee over bar
CON:

50 double unders unbroken

40 Deadlifts 155/105

30 CTB pull ups

20 Power snatch 155/105

10 bar facing burpees

TRI:

100 single unders

40 deadlifts 75/55

30 jumping pull ups

20 hi hang power snatch 45/35

10 burpee over bar

Cool Down

Metcon (No Measure)

Foam roll

Lats 10

quads 10

IT band 10

piriformis 10

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“LAX BALL chest and shoulder 2min each side

2 rounds

30s HS Hold

10 scorpions

10 push ups

10 ring rows “

Part 1

Dips (2-2-2-2-2 weighted )

Work to a max

Part 2

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 HSPU

1 Rope climb 12ft
CON:

Strict HSPU

Legless

TRI:

ab mat or progression

rope pulls or shorter distance

Cool Down

Metcon (No Measure)

shoulder box stretch

3 x 30s rest 10

Thursday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

banded hip opener 2 min

2 rounds

10 front squats

10 jerks

technique primer

3×5 power cleans using barbell cycling

Hang clean +High hang clean + front squat (5×1)

Split Jerk (5×3 @ 75%)

Halting Snatch Grip Deadlift (4×3 to heavy triple)

snatch pull not dead lift

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Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

1min kb hold

10 goblet squats

10 bootstraps “

Part 1

Front and Back squat (4/4×5 sets E3MOM work to a heavy set )

Should be heavier than last week

4 front squats immediately followed by 4 back squats

Part 2

Metcon (Time)

3 rounds

30 Wall Balls 20/14

30/25 Cal Row

30 KBS 53/35
CON:

30/20 wb

70/53 kb

TRI:

14/10 wb

35/26 kb or lighter

Cool Down

Metcon (No Measure)

Childs pose 2min

Tuesday

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Triumph Strength & Conditioning – Barbell Club

snatch + snatch balance + OHS (5×1)

Warm-up

Thoracic barbell stretch 2 min

2 rounds

10 hip extensions

10 bootstraps

snatch warm up

Technique primer

3×5 power snatches using barbell cycling technique (increase weight)

Hang Clean (6×3 @ 70%)

Barbell Row (4×8 to heavy set )

Seated “Z” press (4×8)

In seated position on the floor strict press from front rack

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 position shoulder stretch

30s each pos.

2 rounds

25 jumping jacks

10 spider lunge

10 up to down dog

Clean and jerk TECH

Hi hang

Hang

Flr

Push jerk/ Split jerk “

Part 1

Metcon (No Measure)

Clean and Jerk Technique

Work to a heavy set of 2 you will use for the workout

If you know your true max

1×2 @40%

1×2 @ 50%

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

work to your workout weight

Part 2

Metcon (Time)

Part 2

15 burpees

5 clean and jerks 225/135

12 burpees

4 clean and jerks 225/135

9 burpees

3 clean and jerks 225/135
Modify the weight as needed should be challenging

TRI: stay light to moderate and focus on form

Cool Down

Metcon (No Measure)

2min Pigeon stretch each side

Saturday

By: 0

Triumph Strength & Conditioning – Barbell Club

Warm-up

Foam roll

quads

IT bands

calves

glutes

piriformis

snatch warm up

technique primer

3×3 tall snatch + 3 ohs

Snatch (1RM)

Clean and Jerk (1 RM)

Pause Front Squat + Front Squat (1 rm complex)

Snatch first pull + Snatch Pull (2+1 @110%, 2×2+1 115%)

5 second eccentric on last rep