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Crush Week! August 8-13


28
08
августа
12:30

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
August 7-13 Crush Battle plans

Monday 8/7
Battle Plan
8 minute 3 partner AMRAP
200 meter run (Timer)
Air Squats
Plank hold

REST 1 MINUTE

8 minute 3 partner AMRAP
Row 200 meters (Timer)
RKBS (AMC - KB Snatch) (no BB cleans today)
Sprawl Box Jumps

REST 1 MINUTE

8 minute 3 partner AMRAP
10 Push Press (timer) (AMC - Push Jerk)
Skaters
Pull ups

Tuesday 8/8
3-4 rounds for time: 26 minute cap
400 meter run
30 Tuck Crunch
20 Ring Push ups
10 SDHP
Rest 1 minute

Extra Mile: AMRAP till clock runs out: Row 200 meters / rest 20-30 secs (about the time it takes someone else to row 200 meters)

Wednesday 8/9
Partner Battle Plan (split reps. 1 works / 1 rests)
80 for intermediate 100 for beast

80 / 100 Target burpees (tap pull up bar on rig 6” height)
80 / 100 weighted Lunges
80 / 100 Box Step Ups
400 meter run together
80 / 100 Double unders (200 singles)
80 / 100 Partner Med ball sit ups
80 / 100 Chin ups
26 minute cap
Start half the group at burpees, half at 400 / 800 meter run

Extra Mile: 2 x max wall sit

Thursday 8/10

Deck of Cards with Partner
Heart-K2E
Diamonds-Med Ball Cleans (AMC - Squat or Power Cleans)
Clubs- Ring Dips
Spades-Mt. Climbers (1,1,2,2,)
Aces: 1st ace-20 burpees each/2nd ace-20 wall balls each
*25 minutes

Friday 8/11
Battle Plans
400 meter run/row

5 rounds of:
20 Back Squats (AMC Overhead Squat)
200 meter waiters walk

400 meter run
Rest 1 minute at 7, 14, and 21 minutes
Everyone runs then have them partner up in teams of 2 and share a BB.
25 minute cap

Extra Mile: 50 Jump Pull Ups

Saturday 8/12
Battle Plan
Run 800 M (bookend)
2 rounds for time
30 / 50 RKBS (AMC - 30 light Hang Power Cleans)
30 / 50 Push ups
30 / 50 Sit ups
30 / 50 Double unders (100 singles) (Keep jump ropes inside)
30 / Jump Pull ups
Run 800 M (bookend)

Extra mile: 3x 100 meter all out sprints (walk 100 back for recovery)
Everyone rests for a minute at 7, 14, and 21 minutes
*28 minute cap