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Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back
High Knees

Butt Kickers

Straight leg kicks

inchworms

spider lunge

Lateral Lunge

Hollow arch rolls x2

bear crawls

crab walk

duck walk

Hero : Metcon (AMRAP – Rounds and Reps)

Jenkins

AMRAP (with a Partner)

in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (53/35lb)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

Cool Down

Foam Roll

Calves glutes IT Bands

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm up

Part 1

Metcon (Time)

“800m run

100 wall balls

100 sit ups

400m run

50 wall balls

50 sit ups

200m run

20 wall balls

20 sit ups “

Cool Down

Metcon (No Measure)

Butterfly stretch

3x30s rest 10

Friday

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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 throughs

10 around the head

10 pull aparts



“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”

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 position shoulder band stretch

PVC

2 rounds

10 pass through

10 around the head

10 good mornings

10 OHS”

Warm-up (No Measure)

Snatch Warm up

Part 1

Snatch (E2MOM 3-2-1-1-1-1-1-1)

Part 2

Metcon (Time)

Max Handstand Hold

1 attempt

Cool Down

Metcon (No Measure)

Foam roll

2min quads and IT band

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Pigeon

1min each side

Chest opener

1min each side”

Warm-up (No Measure)

“2 rounds

10 spider/lateral lunge

5 walk out hands

10 iron cross

10 scorpions

5 walkout hands to jump up “

Part 1

Metcon (Time)

“9-15-21

Thrusters 95/65

Bar-facing burpees”

Cool Down

Metcon (No Measure)

Child’s pose

2min

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam roll

quads

IT band

piriformis

Lats/back



“2 rounds

10 Cal row/plank

20 Push ups

20 Air squat

20 sit ups “

Part 1

Metcon (Time)

“5 rounds for time of:

60-second L-sit hold

30-cal. row”
Accumulate the time in the L-sit rest as needed

Cool Down

Metcon (No Measure)

“couch stretch

2min”

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“2 rounds

60s hold KB Squat

10 KB squats

10 spider lunge

10 up to down dog

10 tuck jumps

Warm-up

Warm-up (No Measure)

Air squat

Back squat

Use box if needed

Part 1

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

Cool Down

Metcon (No Measure)

“Foam roll

quads, IT band”

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Dyanmic

warm up”

“Pvc

2 round

10 pass though

10 around the head

5 push ups

10 hollow arch”

Part 1

Metcon (Time)

“teams of 2

4 rounds

20 pull ups

30 push ups

40 sit ups “

Cool Down

Metcon (No Measure)

“chest opener

1min each side “

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 pos shoulder

stretch



“2 rounds

t band

10 pass through

10 around the head

10 pull apart

10 lateral lunge”

Part 1

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

Metcon (No Measure)

“box shoulder stretch

3x30s 10s rest”

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Foam roll

Calves 2min each side”

“2 rounds

200m run

10 toe touch to back arch

10 spider lunge

10 step ups “

Part 1

Metcon (Time)

“3 rounds

400m Run

15 Deadlift 225/155

10 Box Jumps “

Cool Down

Metcon (No Measure)

“wall stretch calves

2min “