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Monday
09
APR

Battles 4/9-4/14

05:30
09:00
Trinity Fitness Palm Bay
Event organized by Trinity Fitness Palm Bay

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Monday
Crush: 26 minutes
5 rounds:
200 meter run/row
20 wall balls
3 rounds:
15 push ups
30 DU/ 50 singles
1 round
10 tire flips (AMC- 5 clean and push jerk)
100 meter farmers carry

extra mile: 30 reps of your favorite ab exercise

Tuesday
Skill: Chin up 9-9-7-7-5-5 / Rope climbs 5x2
8 minutes
Battle: TABATA Splits (rotate movements each rd)
- Burpees
- Sit ups
- RKBS (AMC- hang power clean)
- Jump Lunges
16 minutes

Wednesday
EMOM for 12 minutes
Strength: EVEN- Back squat / AMC- OHS x 6
Skill: ODD- Hollow hold- 30 secs

Battle: 4 partner 15 minute AMRAP
Timer- 50 meter sled push
Plank
Skaters
10 SDHP (AMC 5 Deadlift)


Thursday
Crush: Battle Dice (teams of 3)
25 minutes
1- K2E x 2
2- Thrusters (BB/KB/DB)
3- Over the bar sprawls x2
4- Mtn Climbers
5- DUx2/ singles x4
6- Pull ups
Snake eyes= team 400 meter run


Friday
Strength: Shoulder press 5x6
Skill: Arch rock 5x20
10 minutes
Battle: 3-5 rounds (16 minutes)
400 meter run
4- Trinity Makers (AMC 3 Bear Complex)
8 T2B
12 Box Step Ups

extra mile: AMRAP 20 walking lunges/ 30 secs rest

Saturday
Crush: 26 minutes*
200 meter waiter’s walk
a)50 box jumps
50 tuck crunch
b)50 RKBS
50 Tire flips**
c)50 burpees
50 back ext
200 meter waiters walk

extra mile: 200 meter sprint

*Everyone starts and ends with waiter’s walks. Split group in 3 and start at a, b, and c.

**Split tire flip reps with another warrior in your group. 25 each