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Battles Aug 1-6 Moderate Week


16
01
августа
12:30

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Monday
Strength: Back Squats 5x3 (AMC Overhead Squat)
Partner Up
*8 minutes

Battle Plan
8 minute cap
12-10-8-6-4-2
Box Jumps
Pull Ups
200 M run/row

Rest 1 minute

8 minute cap
12-10-8-6-4-2
SDHP (AMC Power Clean)
K2E
200 m Run/Row

Extra Mile: Side Plank 4x30 seconds

Tuesday
Strength: Shoulder Press 5x5 (AMC Push Jerk 5x4)

Battle Plan
2-3 Rounds for Time
400m Run
10 shoulder press with BB/DB or KB (AMC Push Jerk)
accumulate 60 second L sit
40 double Unders
20 wallballs

1 minute rest after one round
*18 minute cap


Wednesday
Skill: Double Unders, choose a rep scheme:
Entry Level: 1-2-3-4-5-4-3-2-1
Progressing Level: 2-4-6-8-10-8-6-4-2
Comfortable Level: 5-10-15-20-25-20-15-10-5
8 minutes

Battle Plan
EMOM with a partner for 8 minutes
30 Double Unders (50 singles)
5 Deadlifts
minute one partner A does DUs while partner B does dead lifts, switch on minute 2. Continue for 8 minutes

Rest 1 minute

EMOM with a partner for 8 minutes
12 OH walking lunges
5 Burpees (scale to 6)


Thursday
Strength: Front Squats, sets of 5-5-3-3-1-1
10 minutes

Batte Plan
24-12-6
RKBS
Ring Dips
(7 minute cap)

1 minute rest and rotate

5-4-3-2-1 Thrusters (AMC Bear Complex)
10-8-6-4-2 Sprawls
(7 minute cap)


Friday
Skill: L sits from a pull up bar , 30-40 second hold
*get with a partner and rotate in and out for 6 minutes

Battle Plan
a. Fight the Good Fight
Cone Touches
Chin Ups
Push Press
Trinity Twists
Row for max calories (or run 200 M, if runner takes longer than one minute, group rotates without him and his next exercise station is shortened)
Rest

3 rounds with one minute at each station, continuous clock, each round ends with 1 minute rest
*17 minute battle

b. Everyone finishes together with AMRAP in 2 minutes of burpees or burpees pull ups


Saturday
Surprise!!!

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