Upcoming Events at Trinity Fitness Palm Bay
Wed Nov 25, 5:30 AM - Sat Nov 28, 9:00 AM
Trinity Fitness Palm Bay
1320 Culver Dr NE, Palm Bay, FL 32907
Community: Palm Bay
Description
Battles- Thanksgiving Week
Event Details
Monday – November 23rd
CRUSH: Partner Hero Battle “Dorie for Veteran’s Day
Buy In:
• 400m Partner Farmer/ Kettle Bell Carry (one partner carries heavy KB, one carries lighter kbs/ swap as often as needed to complete 400m lap) (sub 800m Run/ 1000m Row)
Then:
• Partner A – Timer: 1 Round of
o 15 RKBS 35/53 (AMC: 10 HPC 65/95)
o 10 Burpees
o 5 SDHP 35/53 (AMC: 5 G2OH/Power Clean & Jerk 65/95)
• Partner B: Max Wall Balls during timer (Goal: 150 Wall Balls AFAP as partners)
o Teams continue to rotate until partner goal of 150 Wall Balls is reached
Then in time remaining:
• AMRAP of just station A (You Go I Go with partner; one works/ one rests)
(27 min cap)
Tuesday
Strength:
Bench, Shoulder, or Push Press (AMC: Squat Clean + Split Jerk 5x2@70%)
Warm Up: 10@bar, 5@50-60%
Work Sets: 5x5 @ 70% or find a new heavy set of 5
&
Skill:
L Sits - 3x30 seconds
(12 minutes)
Battle:
3 Rounds AFAP:
• 50 Air Squats
• 10 Pull Ups (^5 Bar Muscle Ups/ 3 Ring MU)
• 20 RKBS 35/53 (AMC: 10 HPC 95/135)
Extra Mile: Accumulate up to a 3 min plank or HS Hold
(15min cap)
Wednesday
Strength:
Front or Back Squat (AMC Squat Cleans 5X2 @80%)
Warm Up: 8@bar, 5@50%-60%
Work Sets: 5x5@70% or find a new heavy set of 5
&
Optional Core Activation (to be performed in between the warm up sets)
• Back Squats = Hollow Body Holds 3x20-30 seconds
• Front Squats = Arch Body Holds 3x20-30 seconds
(13 minutes)
Battle: AMRAP in 13 mins
• 3 Trinity Makers (^6 KB Hang Power Snatch)
• 6 Double DB/KB OH Walking Lunges (1-2-3…) (scale to front rack)
• 9 T2B/ K2E
*MANDATORY 30-60 sec REST between sets
*Aim to go hard and unbroken for all 18 reps. Then rest at least 30 seconds & repeat. Goal is to work on sprinting and recovering quickly.
Thursday – Thanksgiving Day – CLOSED
Friday- NO BATTLE
Saturday - Turkey Burn CRUSH
Battle: Teams 5K Row:
A. Timer – 300m Row
B. Max Box Jumps (20”/24”)
C. 20 SDHP (to be performed in sets of 10) 42/53 (AMC: ^15 Deadlifts 95/135 to be performed in sets of 5), then REST
*Goal is for the team to reach 5,000m on the Rower.
Extra Mile: Foam roll; Cheer
(25 minute cap)
CRUSH: Partner Hero Battle “Dorie for Veteran’s Day
Buy In:
• 400m Partner Farmer/ Kettle Bell Carry (one partner carries heavy KB, one carries lighter kbs/ swap as often as needed to complete 400m lap) (sub 800m Run/ 1000m Row)
Then:
• Partner A – Timer: 1 Round of
o 15 RKBS 35/53 (AMC: 10 HPC 65/95)
o 10 Burpees
o 5 SDHP 35/53 (AMC: 5 G2OH/Power Clean & Jerk 65/95)
• Partner B: Max Wall Balls during timer (Goal: 150 Wall Balls AFAP as partners)
o Teams continue to rotate until partner goal of 150 Wall Balls is reached
Then in time remaining:
• AMRAP of just station A (You Go I Go with partner; one works/ one rests)
(27 min cap)
Tuesday
Strength:
Bench, Shoulder, or Push Press (AMC: Squat Clean + Split Jerk 5x2@70%)
Warm Up: 10@bar, 5@50-60%
Work Sets: 5x5 @ 70% or find a new heavy set of 5
&
Skill:
L Sits - 3x30 seconds
(12 minutes)
Battle:
3 Rounds AFAP:
• 50 Air Squats
• 10 Pull Ups (^5 Bar Muscle Ups/ 3 Ring MU)
• 20 RKBS 35/53 (AMC: 10 HPC 95/135)
Extra Mile: Accumulate up to a 3 min plank or HS Hold
(15min cap)
Wednesday
Strength:
Front or Back Squat (AMC Squat Cleans 5X2 @80%)
Warm Up: 8@bar, 5@50%-60%
Work Sets: 5x5@70% or find a new heavy set of 5
&
Optional Core Activation (to be performed in between the warm up sets)
• Back Squats = Hollow Body Holds 3x20-30 seconds
• Front Squats = Arch Body Holds 3x20-30 seconds
(13 minutes)
Battle: AMRAP in 13 mins
• 3 Trinity Makers (^6 KB Hang Power Snatch)
• 6 Double DB/KB OH Walking Lunges (1-2-3…) (scale to front rack)
• 9 T2B/ K2E
*MANDATORY 30-60 sec REST between sets
*Aim to go hard and unbroken for all 18 reps. Then rest at least 30 seconds & repeat. Goal is to work on sprinting and recovering quickly.
Thursday – Thanksgiving Day – CLOSED
Friday- NO BATTLE
Saturday - Turkey Burn CRUSH
Battle: Teams 5K Row:
A. Timer – 300m Row
B. Max Box Jumps (20”/24”)
C. 20 SDHP (to be performed in sets of 10) 42/53 (AMC: ^15 Deadlifts 95/135 to be performed in sets of 5), then REST
*Goal is for the team to reach 5,000m on the Rower.
Extra Mile: Foam roll; Cheer
(25 minute cap)
