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Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“200m run

DROMS”

“PVC pipe

2 rounds

10 passes

10 around the head

10 Push Press

5 Push Jerk”

Warm-up (No Measure)

“Push Jerk with dumbells

10 each partner”

Part 1

Metcon (Time)

“35min Time Cap

Teams of 2

5 rounds for time of:

200-meter farmers carry

20 deficit push-ups, hands on dumbbells

10 push jerks

Cool Down

Metcon (No Measure)

“Seated pike stretch

3x40s rest 10″

September Member of the Month: Rob Honaker

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Rob Honaker is September’s Member of the Month. Rob is a firefighter by trade and an all around fantastic guy day in and day out. Rob can be seen helping the coaches with landscaping duty, moving heavy equipment or even staying after class to clean up a spill. Hard working and incredibly welcoming we are extremely lucky to have Rob at Triumph. Make sure you congratulate Rob when you see him next!

 

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 pos shoulder band stretch

45s each pos”

“60 arm circles

50 jumping Jacks

40s bar hang

30 air squats

20 spider lunge

10 walk out hands to push up”

Warm-up (No Measure)

“Snatch Warm up

Muscle up Progressions”

Part 1

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Cool Down

Metcon (No Measure)

“Lax ball through

Shoulders

1min each side”

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Dynamic

High knees

Butt Kickers ect

Warm-up (No Measure)

“MB Clean

set up

deadlift

deadlift shrug

Catch pos/pull under

Full movement”

Part 1

Metcon (Time)

“4 rounds

8min clock

2 rounds

200m run

30 sit ups

20 MB Squat Clean

30 Double under

rest in remaining time

Cool Down

Metcon (No Measure)

“Couch stretch

2min each side”

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Banded hamstring stretch on rig

1min each side”

“3 rounds

30 line jumps front to back

30s hang

30 line jumps side to side

10 scorpion

5 Strict burpee”

Warm-up

Warm-up (No Measure)

“Toes to Bar

Deadlift

work up to wod weight

3×5 E2min”

Part 1

Metcon (Time)

“400m Run

30 toes to bar

20 Deadlifts 315/215

10 Bar Facing burpee”

Cool Down

Metcon (No Measure)

“Twisted Cross

2min each side”

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 min banded hip distraction on knee

“2 rounds

60s hold

10 KB squats

10 spider lunge

10 scorpions

10 lunge and twist”

Warm-up

Warm-up (No Measure)

“Air Squat

Front Rack

Front Squat”

Part 1

Front Squat (5×5 3012)

3 : Down

0 : in the bottom

1 : up

2 : at the top

Pick a weight that you can maintain through all 5 sets.

Metcon (AMRAP – Reps)

Tabata:

Jumping Lunges/Bear Crawl

Cool Down

Metcon (No Measure)

“1min Pigeon each

Side “

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Droms

2 rounds

200m Row

45s HS hold

10 Walk out hands to Push up

Warm-up

Warm-up (No Measure)

“Rope Climbs and HSPU

1 round

foot hold 10sec (box if needed)

5 Pike push up”

1 round

foot hold plus 1 pull

5 mod handstand push up

1 round

1 rope climb

5 HSPU

Part 1

Metcon (Time)

“4 rounds for time of:

500-meter row

15 handstand push-ups Deficit 4/2

1 rope climb “double-up”, 15-ft. rope

A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.”

Cool Down

Warm-up (No Measure)

“2min Twisted cross

each side”

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

200m run

Dynamic

Passes

High knees

Butt kicks

side shuffle

karoke

leg kicks

spider lunge

inch worm to push up

lunge and twist

samson lunge

burpee broad jump

Part 1

Metcon (AMRAP – Reps)

Teams of 2

2 rounds

7min AMRAP

20 Bench Press 135/95

20 Cal Row

1min Rest

7min AMRAP

200m run Carry MB 20/14

20 MB partner sit ups 20/14
Bench press should be 10 in a row

Cool Down

Metcon (No Measure)

Chest opener on floor, 1min each side

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Lax Ball on box

through Hamstrings

2min each side

Warm-up (No Measure)

“2 rounds

10 bootstraps

10 lunge and twist

10 Russian KBS

40ft bear crawl”

“Deadlifts

Set up and cycling the reps ”

Warm up to 60%

4×7 sets

Ex: 7×95 7×135 7×175 7×205

first set at 7×225 for a 400lb deadlift

Part 1

Deadlift (7-7-7-7 E2MOM)

The first set of 7 should be at 60% or above.

All reps should be touch and go no rest

Part 2

75 Wall Balls (Time)

75 wall Balls

For time (5 min time cap)

(if you go unbroken you get to pick pandora station for your next 3 classes) All reps must be continuous no resting and full squat with full toss to target

Cool Down

Metcon (No Measure)

“sit and reach

3x1min rest 10s”

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam roll

10 passes quads

10 passes IT Band

10 passes Lats

Warm-up (No Measure)

“Partners

15 Cal/arch

PVC

2 rounds

10 pass through

10 around the head

10 good morning

10 Push Press ”

“Toes to bar

Practice

hollow/arch

lat engagement

5 hollow arch

5 straight leg

5 straight leg toes to bar

5 hollow arch

5 knees above waist

5 knees to elbows “

Part 1

Metcon (Time)

“6 Rounds

20/18Cal Row

5 Toes to bar

10 Box Jumps 24/20

200m run

1min rest b/t rds


30min TIME CAP

*rest begins when you get back inside from run*

Cool Down

Metcon (No Measure)

Box Shoulder stretch

1min x 2 with 15s rest