Все города > Palm Bay > Battles July 4-9

Battles July 4-9


21
04
июля
15:00

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Monday Happy 4th of July!
Battle created by Charlie
Red White and Burpees!!!!

800-400 m run/row
25 squats
25 toes to bar
25 push press (light)
1 min plank
25 Burpees
25 box jumps
25 mountain climbers (1-1-2-2-3-…)
25 slam balls
800-400 m run/row
25min

Tuesday
Strength: Front Squats 5-5-3-3-1-1 (10 minutes) (AMC - Squat Clean)

Battle Plan: 15 minute cap
20 Chin-ups (4 rope climbs)
200 M run
40 Wall Balls
400 M run
50 MTN climbers
400 M run
40 Wall Balls
200 M run
20 chin-ups (4 rope climbs)

Extra Mile: AMRAP until 15min wall sits 30 sec. -20 sit ups

Wednesday
Skill: L Sit holds 6 x 20-30 sec hold, 20 second rest (6 minutes)

Battle Plan: 19 minutes
Deck of Cards
Hearts – Push-ups scale up to ring push ups
Spades – OH Lunges
Diamonds - Skaters
Clubs – Box Jumps
Joker – 200 m run



Thursday
Skill: Back Squats 5x5-7reps (10 min)

Battle Plan: 17 minutes
200 m farmers carry
5 rounds
10 med ball cleans (AMC scale 5 Power/Squat cleans)
10 Over the ball sprawls
10 Pull ups
10 Goblet box step ups
200 m Farmers carry


Friday
Strength: Dead Lifts 3-3-3-3-3-3 (10 minutes)

Battle Plan:
AMRAP in 15 minutes
5 Deadlifts
10 Ring Dips
10 Tuck crunches
200 M run

Saturday
Battle Plan:
For Time:
25 burpees (bookend)
3 rds
10 thrusters
15 K2E
800 M (scale to 400 M) run
25 burpee (bookend)

*25 minute time cap