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Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

1 min pigeon stretch each leg

———–

2 rounds

30 second kb squat hold

10 goblet squat

10 tuck jumps

———–

with barbell

5 power clean

5 squat clean

5 front squat

———–

3 rounds to build to working weight

4 front squats

6 box jumps

Metcon (Time)

5 rounds for time

400m row

8 front squats 165/115

12 box jump 24/20

Cool Down

saddle

3 min

Tuesday

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Triumph Strength & Conditioning – Barbell Club

4/12

Warm-up

2 rounds

10 hip extensions

10 lateral lunges

10 overhead squats

snatch warm up

tech primer

3×2, three position snatch

Snatch (4×2@78 (doubles) )

JERKS (5×2@80)

Clean Pull (4×4@98)

Back Squat (5×2@80, 3×4@85)

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 position shoulder stretch

———–

3 rounds

10 up/back arm swings

5 planche push up

10 toe touch to reach

5 walk out on hands

10 air squats

———–

rope climb technique

———–

2 rounds

1 rope climb or pull

5 db snatch each arm

Metcon (Time)

3 rounds for time

5 rope climbs 15/12

30 alt db snatch 50/35

Cool Down

crab stretch 2 min

Saturday

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Triumph Strength & Conditioning – Barbell Club

3/12

Warm-up

3 rounds

10 lunge to twist

10 ohs

10 good morning

snatch warm up

tech primer

3×3 snatch pulls + 2 power snatch + 1 ohs

Snatch (2@75, 2@80, 1@83, 1@85, 1@83, 1@80)

Clean and Jerk (2@75, 1@80, 1@83, 1@85, 1@83, 1@80)

Clean Grip Deadlift (5×5@105)

Single Leg RDL (4×5 each leg (increase weight))

Friday

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Triumph Strength & Conditioning – Boot Camp

Warm-up

Warm-up (No Measure)

Droms

10 renegade rows

10 battle ropes

10 reverse crunch

10 KBS Russian

Part 1

Metcon (AMRAP – Reps)

“””7 rounds

30s Renegade rows

10s rest

30s Battle Ropes

10s rest

30s reverse crunch

10s rest

30s KB Swing russian

10s rest “””

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

400m run

2 rounds

60 arm circles

10 spider lunge

10 arch hollow swings

————–

5 high hang power cleans

5 hang power cleans

5 power cleans

5 front squats

5 squat cleans

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Cool Down

Thursday

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Triumph Strength & Conditioning – Barbell Club

3/12

Warm-up

2 rounds

10 hip extensions

5 walk out on hands + 3 push up

10 lateral lunges

——

5 high hang cleans

5 hang

5 floor

5 front squats

———-

tech primer

3×2 muscle cleans + 2 tall cleans + 1 clean

power clean + clean (4@75)

clean high pull (5×2@78, 3×4@78)

Snatch Balance (3×2@70, 3×2@75, 3@80)

Push Press (5×5@80)