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June 27-July2 Battles -Strength and Skill Week


4
28
июня
00:30

Trinity Fitness Palm Bay
2479 Palm Bay Rd Suite 1 32905 Palm Bay United States
Monday 6.27
Strength: Rope climbs/ progressions or pull ups
(10-13 minutes) Wear long socks and long pants if possible

Battle: 15 minute AMRAP
10 Sprawl SDHP (AMC- 5 Bear complex)
20 Sit ups
200 Meter run

*30 second rest every 2 rounds. Warriors track their own time.

Tuesday 6.28
Strength: Back squat 5x7 @60% of 1 rep max
Skill: Partner sit up 5x7 reps @5 count up/ down
13 minutes

Battle: Tabata (16 minutes)
1. K2E/tuck crunch
2. SDHP
3. Push ups
4. Box jumps

Wednesday 6.29
Skill: Handstand holds/ progression 4x max holds
7 minutes

Battle: 17 minutes
Every minute on the minute until you cannot complete the minute
1- 4 Thrusters + 2 burpees
2- 4 Thursters + 4 burpees
3- 4 Thursters + 6 burpees….(add 2 burpees each minute after completing the 4 thrusters)

REST 2 minutes then….
6-8-10-12…
Ring dips
MT climbers (1-1, 2-2…)


Thursday 6.30
Skill: Box jumps 5, 5, 3, 3, 1 increase height each set.
9 minutes

Battle: 16 minute 4 partner battle
600 meter indian run (run in a single file line. Runner at the back cylces to the front)

Amrap in time remaining
a) 15 push press **timer
b) Skaters
c) Goblet squat
d) Tuck crunch


Friday 7/1
Strength: Rope Climbs/progressions
Skill: Side planks 4x 20-30 seconds on each side
14 minutes

Battle: 3x4 minute AMRAP (rest 1 minute in between) GO HARD!
1) 10 back weighted barbell lunges (1-1, 2-2,..)
10 Jump squats
2) 7 L sit pull ups/pull ups (2 rope climbs)
7 med ball cleans / AMC- Hang power clean
3) 20 Ball slams
30 second plank

14 minutes


Saturday 7/2

Battle: 22 minute cap
50 Dbl Unders (100 singles)
50 push ups
50 Russian KBS
50 Ring rows/ pull ups
50 Wall balls
50 K2E
50 Dbl Unders (100 singles)