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Battles July 25-30 Strength & Skill


Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Strength: Thruster 5x5 (AMC – Squat clean and Push Jerk 6x2) 12 minutes

Battle Plan
a. Max wall balls in 6 minutes. When you stop to rest = 5 Burpees

Rest 1 minute

b. 3 rds. for time w/ 6 minute cap.
200 m
15 T2B

Extra Mile: 2 max plank holds w/ 30 seconds rest between

Strength: Deadlift 5-4-3-2-1 (10 minute)

4 x 3 minutes rounds w/ 1 minute rest. Start where you left off at the end of the previous cycle. (15 minutes)
15 Double Unders (30 singles)
10 Push Ups
5 Deadlifts

Skill: a. 8 Tabata rounds of: Hollow Rocks or a progression (4 minutes)

Battle Plan
For Time:
75 Sit Ups
75 Chin Ups
150 Squats
Run 800 M (400 m)

*17 minute cap, you must complete all reps of an exercise before moving on
Extra Mile: Row 500 M

Strength: Lunge 6x8 (AMC - Split Jerk 5x4 only if your shoulders are fresh)
*12 minutes

Battle Plan teams of 2 (Jokers – 200m run)
Deck of Cards AMRAP IN 13
Hearts - Battle Ropes 20 seconds
Spades - Jump Lunge (scale up 2:1)
Club - Burpees
Diamonds - Ring Dips

Skill: Strict Chest to Bar Pull ups (clavicle must rise above bar) Complete 35 reps, break them up into sets and reps with rest. Use bands and rings as needed for progressions (9 minutes)

Batte Plan:
Trinity Twist
Med Ball Cleans (AMC Hang Power or Hang Squat Clean)
Box Jump



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