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Monday
02
APR

Battles- 4/2-4/7

05:00
09:00
Trinity Fitness Palm Bay
Event organized by Trinity Fitness Palm Bay

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Monday
Strength: Push Press 5-5-3-3-2-1
Skill: L Sit 3 x max attempts (use rings, boxes, and pvc pipes)
10 min

Battle 16 minutes
3 x 5 minute AMRAPs (30 sec transition)
A. 15 Weighted Lunges + 15 Box Jumps
B. 10 Push Ups + 10 K2E
C. 5 Tire Flips (AMC Deadlift) + 50 M Sled Push

Tuesday Crush (26min)
30-27-24
RKB Swings
Trinity Twists

*Run 200 M

21-18-15
Chin Ups
Box Jumps

*Run 400 M

12-9-6-3
T2B
Med Ball Cleans to Wall Ball Shot (AMC Squat Clean + Push Jerk 1/2 reps)

*Run 600 M
(1200 m. total running)

Extra Mile:
Row 500 M



Wednesday Crush (25min)
Battle
2 x 11 minute AMRAP w/ 3 minute rest
A.
5 Burpees (AMC hang power cleans)
10 Skaters (1:1, 2:2..)
50 M Farmers Carry

B.
30 Double Unders
20 Box Step Ups (weights by hips)
10 K2E

*partner up, split start





Thursday
Front Squat (5-4-3-2-2-1-1)
13 minutes

Battle AFAP- 12min
200 M Run
15 Ring Dips
400 M Run
20 Ring Dips
600 M Run
25 Ring Dips

Extra Mile: 200 M Waiters Walk

Friday S&S
Strength: Back Squat 5-4-3-2-1 (AMC Deadlift)
Skill: hollow holds 5x10-30 sec. (scale to hollow rocks)
*13 minutes

Battle:
AMRAP in 12 minutes:
400 M Run
30 Sit Ups
20 SDHP (AMC 10 Power Clean) share BB w/friend

Saturday Crush
AFAP (25 min cap)
12 Thrusters (AMC Squat Clean to P. Jerk)
20 C2B Pull Ups
10 Thrusters
40 RKB
8 Thrusters
60 Lunges
6 Thrusters
80 Cone Touches
4 Thrusters
100 Double Unders (200 singles)
2 Thrusters
1200 M Run/Row

*new warriors: cut all reps in half.

Extra Mile: Accumulate 2-3 minutes of side planks