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Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 Rounds

60 Arms Circles

50 Jumping Jacks

40 Internal/External Rot. against Wall

30 Band Pull aparts

20 Bow and Bends

10 Walk out-Spider Lunge

Deadlift Techniue

Bar 2×10 GUIDED

Deadlift Build up Emom x 5

5 reps Building up to Workout weight

HSPU Tech Hand Placement/Strct

/Kipping/Head position

HSPU EMOM x 3

3 Reps Building up to Workout

Metcon (AMRAP – Reps)

“Time Priority Diane”

60 Seconds Max DL 225/155

60 Seconds Max HSPU

45s

45

30

30

no rest between sets
If you need to scale the DL go lighter, should be able to do 5 reps unbroken

HSPU can be scaled to Dive bomb push ups or push ups on a box

Cool Down

Psoas Smash2 min each

Thoracic Stretch with BB 1 min.

thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Super Frog Stretch 2 min each side

10 Min of Movement

10-30 Double Unders

10 Spider Lunge burpees

10 Up/Down Dog

30 second Planche Hold

DB Squats

4 Rounds

Start Light with DB Squat ( Go Over DB Squat Clean)

Sit-ups ( No Medball)-

5 DB Front Squat

5 Sit-ups

Add Difficulty with each round

*if doing GHD Sit ups go Sit-ups-weighted sit ups-

GHD SIt ups- Med ball GHD Sit up

Metcon (Time)

21-15-9 reps for time of:

DB Front Squats 50/35

Wallball Sit-ups

RX PLUS

Wall Ball GHD Sit-ups

Cool Down

Couch Stretch 3 Position 1 min each

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up

High Knees

Butt Kickers

Stright Leg Kick

Lateral Lunge

Broad Jump

Inch Worm

Bear crawl

Crab Walk

Burpee Broad Jump

Metcon (Time)

3 Rounds For Time

1000 meter Row

200 meter Farmer Carry 53/35

50 step ups

Cool Down

Box Shoulder Stretch 3x 45s

Elevated Pigeon Stretch 1 min each side

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Foam Rolls

Quads, Calves, Lats

Chest Opener 2 min each side

2 Rounds

200m Run

10 Spider Lunge-Chest opener

10 Ring Rows

10 Push-ups

10 Hollow Arch Swings

Knee-to-Elbow

Work on straight leg raise with kip

knees to chest

Metcon (Time)

30 Min Amrap with a Partner

200m Run

40 Ring Rows

200m Run

40 Push ups

200m Run

40 Knee-to-elbows
If you need to scale shorten the run

Push-ups can be done on knee or on box

Find a progression of K2E that works for you

Cool Down

Kettlebell smash on calves

2 min each leg

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

“Fun Game”

burpee Knockout

3 Rounds

10 PVC Pass throughs

10 Around the Head

10 Narrow Behind Head Press

10 Over head squat

Barbell Warm up

Shrugg-High Pull-Power Snatch

Each Position

Power Snatch

Barbell Cycling and Burpee Tech

5 Min to build up to first set

Power Snatch (1-1-1-1-1-1-1)

Metcon (5 Rounds for time)

EMOM X5

3 Power Snatch @70-80%

5 Bar facing Burpees

Cool Down

Lax Ball through Pec/ Scap/ Lat 3 Min each Side

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon (Time)

30 Min Cap

Teams of 3

100 Clean and Jerk 135/95

Then

Complete 6,000m row

While 1 person rows others complete

AMRAP

20 step ups

20 push ups

20 pull ups

20 burpees

Cool Down

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

No Pants Warm Up

Partner Hip Opener

2 Rounds

KBS Squat 1 Min

10 Goblet Squats

10 Bootstraps

10 Spider Lunge/Samson Lunge

knee raise to rdl

Wall Ball Skill work

Warm up for Workout

3 Rounds

10 Wallballs

10 Sit ups

Metcon (Time)

50-40-30-20-10

Wall Balls

Sit ups

Cool Down

Barbell Smash on quads

2 min each side

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Walk out on hands to hollow Hold

(Must Keep Palms Down) (NO ARCH)

30 Band Pull Aparts

10 Each Arm Sleeper Stretch

10 Transition Push ups

Build Strong Hollow/ Arch

Positions

Go over hollow arch swings

muscle up drills

Toes on floor to strict muscle up

Jumping or lower rings

30 Muscle-Ups (Time)

30 muscle-ups for time
30 Reps of jumping muscle up or Bar muscle up

60 Pull-ups/ progression of most difficulty

10 minute time cap

Cool Down

LAX Ball under shoulder blade

holding 25lbs plate

2 min each side

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

2 rounds

10 Spider Lunge

10 Iron Cross

10 Scorpion

30 Second Table top wrist stretch

Partner Front Rack Stretch 1 min each

Barbell Warm up

Clean Grip

Shruggs-High pull-Muscle Clean

Front Squat

Hi Hang Clean

Hang Clean

Full Clean

Build Up for 5 Min for first set

3 position Clean (1-1-1-1-1-1-1)

E3MOM

Cool Down

Barbell Smash Threw Quads 1 Min Each Side

PSOAS Smash 2 Min Each Side

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

3 Min Jump Rope

Every Miss is 3 Burpees

Partners 2 rounds

10 Cal Row Handstand/Plank

10 Boot Straps

10 Air Squats

10 Walk out on Hands to jump up

10 Lunge and Twist

Double Under work

Penguin Drill etc.

Rowing Technique

Metcon (Time)

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunges

Cool Down

Couch Stretch 3 POS :45s