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Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“KB psoas stretch

1min each leg”

“2 rounds

60s hold

10 KB squats

10 spider lunge

10 scorpions

10 lunge and twist

part 2

“10 air squat

10 BB eccentric back squat “

Part 1

Back Squat (E2MOM 7×3 5021)

5 seconds down

0 in bottom

2 up

1 at the top

work to a heavy set

start around 60% of 1RM

Cool Down

Metcon (No Measure)

2min each side

Foam roll quads

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 pos shoulder band stretch

45s each pos”

“2 rounds

30s hang (passive)

10 ring rows

10 up to down dog

50 single unders “

Warm-up

Warm-up (No Measure)

“Rope Climbs

2 rounds

1 10s hold

1 pull

Muscle ups

2 rounds

4 hollow arch swings

2 pull ups

2 dips

1 muscle up”

Part 1

Metcon (Time)

5-4-3-2-1

Rope climb

Bar Muscle up

30 Double Under after each set
Find a progression that challenges you 1/1

or scale to

Pullup 2/1

Dips 2/1

Rope pulls 2/1

Lower rope 1/1

Cool Down

Metcon (No Measure)

Foam Roll the lats and back

2min each

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

10 spider lunge

10 Iron cross

10 scorpion

5 walk out hands

5 V-Ups”

Warm-up

Warm-up (No Measure)

“Power cleans

Start in Hi hang

3 hip ext

3 high and outside

3 high hang power clean

3 Hip ext from floor

3 high and outside from flr

3 power clean”

Part 1

Power Clean (4×5 Touch and go E2MOM)

NO MISSES… This is not a max but an opportunity to work on technique in linking reps together

Part 2

Metcon (Time)

3 rounds

10 DB Front rack Lunges 50/35

12 Burpee

15 V-ups
Lunges should be unbroken

Cool Down

Metcon (No Measure)

“Couch stretch

2min each side”

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“200m run

2 rounds

20 jumping jacks

10 spider lunge

10 iron cross

10 scorpions

5 walk out hands

Part 1

Metcon (Time)

“Teams of 2 33 min time cap

10 rounds (5 each)

20 Burpees

200m run

rounds should

be under 3

mins


1 Partner does complete round while other partner rest then switch back and forth till 10 rounds total are complete

Friday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Dynamic Warm up

High knees

Butt Kicks

Side Shuffle…..

2 rounds T-Band

10 pass through

10 around the head

10 pull apart

“DEMO: Pull ups and KBS Russian and American

2 rounds

200m Run

10 Russian swings

5 pull ups ”

Part 1

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Metcon (No Measure)

“Foam Roll

Lats 2min each side”

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Pigeon

1min each side

Chest opener

1min each side”

“Teams of 2

10cal row /Plank,Squat

20s hang on bar (passive)

30 Jumping Jacks

20 lateral lunge

10 Partner burpees (5 each)”

Warm-up

Warm-up (No Measure)

Skill work

“Thruster, toes to bar

2 rounds

10 BB thrusters

10 Kipping knees above waist”

Part 1

2017 Master’s wod 3 (Time)

“7 rounds (each)

7 Cal row

7 Toes To Bar

7 Thursters 95/65

rest while partner works

Cool Down

Metcon (No Measure)

“Roll lats, quads,

Tuesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

10 spider lunge

10 up to down dog

10 tuck jumps

60s KB hold

10 KB Squats”

Part 1

Back Squat (E2MOM 10-8-6-4-2-1-1-1-1-1)

Part 2

Handstand Hold (1 attempt max Handstand reps = seconds in hold )

Cool Down

Metcon (No Measure)

“Foam roll

quads, IT band”

Monday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 pos shoulder band stretch

45s each pos each side

PVC Pipe

2 rounds

10 pass throughs

10 around the head

10 good mornings

10 OHS ”

“Snatch

Warm up

with BB or PVC

3 hip ext (power pos)

3 high and outside

3 muscle snatch

3 OHS

3 qt sn balance

3 Full

3 sots “

Part 1

2017 Master’s wod 1 (No Measure)

“With a Running clock

TEAMS of 2

6 mins

1 rep snatch

4 mins

Double Under

2 mins

Rope Climbs 15/12″

Snatch

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Rope Climb

Cool Down

Metcon (No Measure)

foam roll calves

Saturday 170812

By: 0

Triumph Strength & Conditioning – CrossFit

Metcon (Time)

Relay!

Partners

One partner completes ENTIRE round before next partner goes

Partner must wait in “rest area” to be tagged in. Run like you’re being chased.

10 rounds for time

(5 per partner)

15/12 Cal row

8 Toes to bar

12 Wall Ball

6 burpee Broad jump

(Broad jump is one mat. Either length or width)