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Check out our daily WODs..
07/7/2020

TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

High Knees

But Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

3 Rounds

KB DL x 5

KB Hang High Pull x 5

KB Press x 5

Russian KB Swing x 5

Strength

High Hang Power Clean + Hang Power Clean + Push Jerk

6 Sets every :90

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 – AMRAP:

10 Push-Ups

20 Sit-Ups

30 Kettlebell Swings

Post WOD Stretching

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

Tuesday
07/7/2020

TriPark Strength – At Home Fitness

Warm-up

:30 For Each Movement

High Knees

But Kickers

Skip

High Skip

Inchworm to Downward Dog

Deep Lunge (:30 both side)

Scorpion

Cat/Dog

Strength

3-4 Rounds

Plank to Pike with a towel x 5-7

Hollow to Superman roll or hollow hold and superman hold x 5

Stationary tempo dip (:03 ↓, :03 ↑, :02 pause at the top) x 5

Seated strict press x 5-7

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 – AMRAP:

10 Push-Ups

20 Sit-Ups

30 Odd Object Swings or Planking Shoulder Taps

Post WOD Stretching

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

Tuesday
07/6/2020

TriPark Strength – CrossFit

Warm-up

Two sets of:

Work for :30 on each of the movements.

Banded Palloff Hold (:30 each side)

Banded Lateral Monster Walk (:30 each direction)

Banded Squats

Side Plank Hold (:30 each side)

Russian Baby Makers

Strength

Back Squat

6 Sets

Back Squat

Set 1: 5 Reps

Set 2: 5 Reps

Set 3: 3 Reps

Set 4: 3 Reps

Set 5: 2 Reps

Set 5: 2 Reps

Record your last set weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double-Unders

20 Wall Ball Shots

10 Toes to Bar or Sit-Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

Monday
07/6/2020

TriPark Strength – At Home Fitness

Warm-up

Two sets of:

Work for :30 on each of the movements.

Plank Hold

Leg Swings (forward and back) (:30 each side)

Lying Hip Circles (:30 each side)

Assisted Air Squats*

Russian Baby Makers

*Grab hold of a wall, counter, something stable, and go to the bottom of the squat and rock around to open up the hips.

Strength

6 Sets

5 Tempo Air Squats + 10 Air Squats (no tempo)

Tempo= 5 seconds down, 3 second hold, 5 seconds up

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double Taps (or shoulder taps)

20 Sit-sup

10 Jumping Squats

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

Monday
07/3/2020

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Hollow Rocks x 10

Active Hang x 20 seconds

Scapula Pull-Ups x 5

Superman’s x 10

Plank Hold x :20

Strength

EMOM x 6:00

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – Handstand Hold x :30-:40 OR HSPU x 5-7

Metcon

Metcon (Time)

21-15-9

KB Snatches

Handstand Push-Ups

Immediately into . . .

12-9-6

Ring Dips

Pull-Ups

Post WOD Stretching

Child’s Pose

Front Rack Stretch on the ground

Banded Lat

Banded Chest

Quad Stretch

Piriformis

Friday
07/3/2020

TriPark Strength – At Home Fitness

Warm-up

1:00 Jumping Jacks

1:00 Bear Crawl

1:00 Jumping Jacks

1:00 Downward Dog to Cobra

Strength

5 Sets

Single Arm Plank Hold x :30 (right)

Superman Punches x 10

Single Arm Plank Hold x :30 (left)

*Table Top Crunch x 10

Metcon

Metcon (Time)

21-15-9

Curtesy Squat (double count)

Sit-Ups

Immediately into . . .

12-9-6

Planking Star Fish (Double Count)

Single Leg V-Ups (Double Count)

Post WOD Stretching

Child’s Pose

Front Rack Stretch on the ground

Banded Lat

Banded Chest

Quad Stretch

Piriformis

Friday
07/2/2020

TriPark Strength – At Home Fitness

Warm-up

1:00 – Jogging Around Square

:30 – High Knees

:30 – Butt Kickers

:30 – Skip

:30 – High Skip

1:00 – Burpees

Deep Lunge x :30 Each Leg

Plank Hold x :30

Hurdler Stretch x :30

Mountain Climbers x :30

Bottom Of Squat Hold x :30

Strength

Tempo Pausing Squats x 5

Bird Dog Hold x :30-1:00 for each side

Pike Push-Ups x 5

Hollow Hold (or modification) x :30-1:00

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Squats (add weight to make harder)

Spiderman

:30 Fast Feet after every set of Spidermans

Post WOD Stretching

Sanding Calve Stretch – R/L

Standing Hamstring – R/L

Deep Lunge – R/L

Scorpion – R/L

Iron Cross – R/L

Thursday
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