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Strength and Skill August 22-27


23
22
августа
12:30

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Monday
Strength: Front Squats, 5x3 (AMC Squat Cleans option)
Skill: Arch Hold/Rock 5 x 20 seconds
* alternating between strength and skill
*10 minutes

Battle Plan
4, - 3 minute rounds
At the top of….
minute 1: 10 Front Squats (AMC 5 Squat Cleans)
minute 2: 40 second Low Plank
minute 3: 10 Burpee Box Jumps
*groups of 3, each begins on a different exercise
Rest after each round together
*15 minute battle

Tuesday
Handstand Push Ups or Progression
*9 minutes

Battle Plan
TABATA
Skaters
Push Ups
Box Steps Ups (Weighted)
RKB (AMC KB Snatch or Hang Power Clean option)

Wednesday
Skill: Strict T2B 6x6-10 & Double Unders 1-2-3-4-5-4-3-2-1 (Advanced multiply reps by 2,3,4 or based on ability)
*10 minutes

Battle Plan
12-10-8-6
Shoulder Press
SDHP (AMC Power Clean option)
T2B

Rest 2 minutes (keep track of your own rest)

6-8-10-12
Shoulder Press
SDHP (AMC Power Clean option)
T2B

Polish it off with 100 Double Unders
*17 minute cap

Extra Mile: 500 M Row/Run



Thursday
Skill: Chin Ups 7x5
*9 minutes

Battle Plan
5 rounds
5 Deadlifts
10 over the bar sprawls

Rest 2 minutes

50 Wall Balls
30 Chin Ups
60 second L Sit (Accumulate)

*16 min cap

Extra Mile: Plank 2x60 seconds

Friday
Strength: Thruster 6x5 (AMC - Clean and Jerk 10x2 option )
*13 minutes
*groups of 2-4, alternating

Battle Plan
For time:
200 M
30 Burpees broad jumps
20 Tuck Crunches
10 Thrusters
20 Tuck Crunches
30 Burpees broad jumps
200 M

* 12 minute cap

Extra Mile: 50 sit ups


Saturday

Battle Plan
With a partner
Run 400 + 50 mt. climbers each. (Run together) (1,2,3,..)
3 rounds
10 Tire Flips or 15 Ball slams (timer)
Battle Ropes

Rest 1 minute

Run 400m + 50 mt. climbers each (run together)
3 rounds
25 walking lunges (timer) can hold plate or KB
Sit ups

Rest 1 minute

Run 400m + 50 mt. climbers
3 rounds
15 Box Jumps (timer)
Ring Dips

Extra Mile: Wall Sits 3x45 seconds

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