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Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Cyclone Tag

Metcon (Time)

Teams of 2

Station 1

2k Row

while Partner 1 Rows Partner 2 hold

top DL Postition 95/65

If p2 Drops bar they switch

Station 2

Team Annie

One teammate working at a time!

100-80-60-40-20

Double Unders and Sit-Ups

or for singles

300-240-180-120-60
total time

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon

3 Min of Jump Rope

Every time you stop ten squats

or break every 45 seconds

Metcon (Time)

21 Thrusters 95/65

50 Double unders

15 Thrusters

50 Double unders

9 Thrusters

50 Double unders

Intermediate

Lighter weight or a progression of doubles

Beginner

Empty Bar Singles

Thanksgiving!!!

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Triumph Strength & Conditioning – CrossFit

Just want to say thank you for starting your day with us and we hope you have an excellent Thanksgiving!

Warm-up

Hot Potato or coach says

Thanksgiving 2017 (Time)

For Time (with a Partner)

75 Lateral wall ball Jumps 20/14

50 wall ball Push Presses 20/14

100 wall ball Goblet Squats 20/14

50 wall ball leg raises 24/20

75 wall ball Squat Cleans 20/14

Intermediate

75 Line Jumps over cone

50 Wall Ball Press 20/14

100 Air Squats

50 knee raises

75 Wlall Ball Squat Cleans 14/10

Beginner

75 Line Jumps

50 Push ups

100 Box Squats

50 step ups

75 Wall ball Clean Pulls

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 position shoulder band stretch

PVC

2 rounds

10 pass through

10 around the head

10 good mornings

10 OHS

Burgenor warm up

Power Snatch (10-5-3-2-2-3-5-10)

Cycling the bar cleanly and without ugly reps. We are not looking for a Max we are looking for efficiency

Cool Down

Softball through Hamstring 2 x 10 each leg

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Chest opener 2 Min Each Side

2 Rounds

60 Arm circles

50 Jump Rope

40 Sleeper Stretch (20 Each Side)

30 Torso Twist

20 Bow and Bends

10 Walk out on hands to a push up

Black Jack (Time)

“BlackJack”

For Time

20 Push-Ups, 1 Sit-Ups

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

Push goes down, Sit up goes up

2 Push-Ups, 19 Sit-Ups

1 Push-Ups, 20 Sit-Ups

Intermediate / Novice

start at 15
15 Min Time cap

Cool Down

2 min

LAX Ball through Shoulder blade/Lat

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 rounds

10 Spider Lunge Burpee

10 Walk out on hands to jump up

10 good morning with band

Pistol squat Tech

4 Rounds (Build Up) Unbroken

3 DL

2 PC

1 FS

Emom x 4

Metcon (Time)

“For time:

60 Pistol Squats alternating

50 wall-ball shots, 20 /14

40 box jumps, 24 / 20

30 deadlifts, 185 / 125.

20 power cleans, 185 /125

10 front squats, 185 /125″

Intermediate

60 Pistol Progression

50 Wall balls Lighter weight or lower target

40 Box jump lower box

30 DL Lighter weight

20 PC lighter weight

10 FS Lighte weight

Bginner

60 Air Squats

50 Lunges

40 Step Ups or plate jumps

30 DL

20 Power clean from hang

10 Goblet squat or empty bar
25 min time cap

Cool Down

BONESAW 2 min each leg

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Foam Roll

quads

IT Band

Piriformis

calves

2 Rounds

10 Good Morning

10 Boot Straps

10 Lateral Lunge

10 Scorpions

10 Iron Cross

Sumo DL Tech Work

Sumo Deadlift (3-3-3-3-3-3-3)

Metcon (No Measure)

EMOM x 5

3 Sumo DL @ 75%

20 Lateral Hops over the bar

Cool Down

Elevated Pigeon 2 Min Each Side

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

KB Pec SMash 15 reps each side

KB ROT Cuff prep 15 each

LAX Ball in Lat 1 Min Each Side

2 Rounds

1 Min Squat Hold

10 Goblet Squats

10 tri-fectas

10 Lateral Lunge

30 Second Table top Wrist stretch

3 Rounds

1 DL

2 PC

3 Lunges

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 DB Deadlifts 50/35

10 DB Power Cleans 50/35

15 DB Front Rack Lunges 50/35

Int.

lower weight

Beginner

Barbell

Cool Down

PSAOS Smash 2 Min Each Side