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Battles July 18-23


21
19
июля
00:30

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Monday
Skill: Double Unders (8 minutes)
**Choose a rep scheme:
Beginner 1-2-3-4-5-4-3-2-1
Next Level 2-4-6-8-10-8-6-4-2
Getting Stronger 5-10-15-20-25-20-15-10-5
Veterans 10-20-30-40-50-40-30-20-10

Battle Plan - 16 minute cap
600m run
10 push press (AMC Push Jerk)
20 T2B
400m run
8 push press (AMC Push Jerk)
16 T2B
200m run
6 push press (AMC Push Jerk)
12 T2B

Extra mile: 50 sit ups


Tuesday
Skill: Arch Body Hold - Tabata 8 rounds
*4 minutes

Battle Plan:
a. Increase by 2 every minute for 9 minutes:
2 reps the first minute, 4 the second minute, 6-8-10-12-14-16-18
Front Squat (AMC Squat Clean)
*Hold a plank the remainder of the minute or rest

*If at any point you cannot complete the required reps in the minute, take a 400 M run.

Rest rotate 2 minutes

b. 8 minutes to get as far as possible down the following rep scheme:
16-14-12-10-8-6-4-2
Box Jump
Pull Ups
*Partner up, one starts on a. and one on b.



Wednesday Happy 1 year!
Skill: Rope Climbs 6x2 (9 minutes)
or Chin Ups 5x7-10

Battle Plan:
3 rounds for time: (16 minute cap)
10 Back Squats (AMC Overhead Squat)
200 M Farmers Carry
400m Meter Run/Row
50 toe taps

Extra Mile: 3 x weighted wall sits 45 sec. work / 15 sec. rest



Thursday
Skill: Push Press: 3-3-3-3 (9 min) (AMC Push Jerks)

Battle Plan (Teams of 2)

AMRAP in 5 minutes:
5 Deadlifts then rest
20 OH walking lunges (Timer)
**Rest 1 minute

AMRAP in 5 minutes:
Battle Rope
Row 100 M (timer)
**Rest 1 minute

AMRAP in 5 minutes:
Target Sprawls (jump touch 6 inch target)
Run 100 M (Timer)
**Rest 1 minute
***17 minutes total
**** Be ready to rotate quickly w/ partner



Friday
Back Squats: 5-5-3-3-2-2-1 (AMC squat cleans)

Battle Plan:
For Time: 15 minute cap
16-12-8
Wall Balls
K2E

16-12-8
Jump Lunges (2:1 for an extra challenge)
SDHP

16-12-8
Skaters 2:1
Dips

Extra Mile: 20 Trinity Twist-20 MT climbers until time 15min cap


Saturday

1 year Anniversary Battle!
7/20/2015

7 Thrusters (AMC 5 Cleans & Jerks)
20 Burpees
1 min plank
5 rds.

Extra mile: 7 tire flips- 20 sit ups 15 ball slams
Repeat!

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