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Moderate Battles Week June 20-25


Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
6/20-6/25 Moderate Battles

Monday 6/20
Strength: Push Press 5-5-3-3-1-1 (AMC - Split Jerk 5x3)
*10-12 minutes
*Partner up

Battle Plan
Battle Plan
Amrap in 7 minutes
10 Tire flips (share tire/flip back and forth to one another/flip with a friend)
10 Burpees
20 Mt. climbers

1 minute rest

Amrap in 7 minutes
20 RKBS (AMC 10 hang power cleans)
20 Sit Ups
20 dbl unders (40 singles)

Tuesday 6/21
Strength: Back Squat, 4x4
*9 minutes to complete

Battle Plan:
3 rds for max reps. One minute at each station, continuous clock.
Cone Touches with KB
Wall Balls
Box jumps
Tuck Crunches
*17 min battle plan
*Groups of 5. Everybody rests every 6th exercise together.

Wednesday 6/22
Skill: L-sits 5 x 15-20 sec holds 7-8 minutes

Beginning with 2 reps and adding 2 every round for 17 minutes
Burpee over the Box Jumps
Pull Up
Sharing equipment as needed
*Stop at minute 8 for a 1 minute rest, then begin at the highest number you achieved and work back down, deducting by 2

Thursday 6/23
Skill: T2B :Kipping 101
(7 minutes)

Amrap in 8 minutes
Weighted box step ups (holding KB like a goblet or DBs to the side)
Ring Pushups/push ups
100m run/row

Rest 2 minute

Amrap in 8 minutes
100m run/row

*split class and share equipment as needed

Friday 6/24
Skill: Shoulder press 3-3-2-2-1-1
*Partner up
* 10 minutes

2-3 Rounds for Time
7 Thrusters
7 chin ups
7 dips
Run/row 400m
*17 minutes
* 2 minute rest at minute 8, continuous clock, runners that are out can rest right when they get back for two minutes.
* Start people on different exercises.

Saturday 6/25
Closed Trainer Conference