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thursday 170629

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Triumph Strength & Conditioning – CrossFit

Warm-up

2x :45 crab hold

10 hollow rocks

10 arch rocks

10 push ups

10 arch/hollow swings

Ring Complex (4 sets)

1 Strict Ring Pull up

2 Kipping Muscle Ups

3 Ring Dips

Modifications:

Bar pull up; bar MU; Bar dip

Ring Row; turn over; dip

5: Metcon (AMRAP – Reps)

AMRAP

2 Cleans 165/105

4 Ring Push Ups

Cool Down

2:00 childs pose with shoulder stretch

Wednesday 170628

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Triumph Strength & Conditioning – CrossFit

Part 1

3 position couch stretch

:60 in each

No Pants squat warm-up

2 rounds

10 spider lunge

10 lateral lunge

10 sampson lunge

Part 2

back squat

3×4

:03 pause every rep

increase weight each set

Back Squat (8-8-8-8)

Every other rep is a :03 pause

Max Load

Cool Down

2:00 Saddle

Tuesday 170627

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Triumph Strength & Conditioning – CrossFit

Warm-up

:90/side Banded OH Lunge

2 rounds

8 arch/hollow swing

8 push up w/:03 hold 1″ above ground

8 ring row w/ :03 hold

8 forward/back swing

8 med ball arch/hollow toss

Metcon (Time)

50 Double Unders

40 Toes to Bar

30 HSPU

20 Pull ups

Cool Down

2:00 lax ball shoulders

Lay on ground with plate over

Monday 170626

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Triumph Strength & Conditioning – CrossFit

Game

Hungry Hippos w/ Med ball and crab walk

Warm-up

2 rounds

2.5 or 5# plates in each hand

10 T

10 I

10 Y

10 W

10 spider lunge to thumbs up (twist over forward leg)

10 iron cross

10 scorpion

EMOM 15:00 (No Measure)

1 rope climb

10 wall balls

Cool Down

2:00 bike @ easy pace

2:00 frog pose

Thursday 170622

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 rounds

10 arch/hollow rolls + v-up

seal walk back

8 Walk out on hands

Part 1

3 rounds

7 scap pull-ups

6 arch/hollow swings

5 kipping pull ups (no butterfly)

11: Metcon (AMRAP – Rounds and Reps)

10 Pullups

20 Wallballs 20/14 to 10’/9′

30 Double Unders

Cool Down

2:00 /side LAX ball through forearms