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Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“team of 2

250m row/plank

2 rounds

120 X-band walk

20 Good morning

20s hang pull up bar

Deadlift skill work

Part 1

Deadlift (5-5-4-4-3-3-2-2 EMOM 90sec)

Perform set every 90s

Try to increase weight to a max

Part 2

Baseline (Time)

500m row

40 squats

30 sit up

20 push up

10 pull up

Cool Down

()

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2min LAX ball Chest and Shoulders

2 rounds T-Band

30 Jumping jacks

10 pass through

10 around the head

10 Pull aparts

10 spider lunge

20sec planche stretch (table top)

Clean and jerk skill work

Part 1

Metcon (Time)

“5 Rounds

7 Clean and Jerk 155/105

14 Burpees

21 Wall Balls 20/14

1min Rest Between Rounds “
RX+ 185/135

TRI 95/65

Cool Down

Metcon (No Measure)

3x60sec plank

rest 30s (if time permits)

Foam roll

10 quads

10 IT band

10 piriformis

Thursday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm up

Part 1

Metcon (Time)

Thanksgiving workout

we are stopping by all the girl’s houses!

FOR TIME

Angie’s house

20 pull ups

20 push ups

20 sit ups (abmat)

20 air squats

Helen’s house

400m run

21 Kb swings 53/35

12 pull ups

Fran’s House

15 Thrusters 95/65

Nancy’s House

400m Run

15 OHS 95/65

Grace/Isabel’s House

20 Ground to Overhead

Kelly’s House

400m run

30 box jump 24/20

30 wall balls 20/14

Wednesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam roll

Lats 10 passes

quads 10 passes

IT Band 10 passes

Dynamic warm up “

Part 1

Weighted Pull-ups (7×2 pull ups every 90s )

If you don’t have pull ups work on progressions

Part 2

Metcon (AMRAP – Reps)

3 rounds

1min 20 Ring Row / ring hold

20s rest

1min 16/14 Cal Row/Lateral jumps

20s rest

1min 20 GHD sit ups/ Plank

20s rest

1min Bike

20s rest
Score is number of reps of ring hold, lateral jumps, plank

Cool Down

Metcon (No Measure)

couch stretch 2min

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Calf smash 2min each side

1min jump rope

10 spider lunge

10 samson lunge

10 air squats

10 step ups

Pistol skill work

Part 1

Metcon (Time)

5 rounds

10 Pistols (each leg)

5 Deadlifts 315/255

30 double unders /90 singles

1min Rest
Modify Pistols as needed

Deadlifts should be heavy but able to perform 5 in a row on atleast the first set

Cool Down

Metcon (No Measure)

couch stretch 2min each side

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 Position Shoulder Stretch

45s each arm each position

2 rounds

10 spider lunge burpee

10 scorpions

10 samson stretch

5 walk out the hands

Thruster skill work”

Part 1

Thruster (6-5-4-3-2-1 E2MOM)

Thrusters are from the Rack

Every 2min on the minute perform your set

Part 2

Metcon (Time)

45 Push Press 75/55

45 Burpees
CON: 95/65

TRI 45/35

Cool Down

Metcon (No Measure)

shoulder box stretch

Saturday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

60 arm circles

50 jumping Jacks

10 spider lunge

10 scorpions

10 walk out hands

Barbell

10 deadlifts

10 front squats

10 power clean and jerk

10 wall balls

Part 1

Metcon (Time)

Teams of 2

30 Clean and Jerks 185/115

150 wall balls 20/14
Modify the weight as needed and try to partner with someone around the same weight

Cool Down

Metcon (No Measure)

Child’s pose

2min

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

T-Bands

2 rounds

10 pass throughs

10 around the head

10 pull aparts

5 swords each side

20 jumping jacks

Split jerk work

KB Snatch

Part 1

Split Jerk (EMOM 2min 10-8-6-4-4-2-2)

Take bar from rack

sets should start very light with a skill focus

Part 2

Metcon (Time)

3 rounds

10 Deadlifts 225/155

20 Kettle bell snatch 53/35

30 Sit ups
KB Snatch from the floor and alternating each rep

CON:

275/185

70/53

GHD

TRI:

135/95

DB snatch

Anchored sit ups

Cool Down

Metcon (No Measure)

Shoulder box stretch

3x30s rest 10