Trinity Fitness

Devotion

Surely I am coming quickly. —Revelation 22:20   In a German prison camp in World War II, undiscovered by the guards, some Americans built a homemade radio. One day news came that the German high command had surrendered, ending the war. Because of a communications breakdown, however, the guards did not yet know this. As word […] Read More

Trinity Fitness is high intensity group fitness in one of the most encouraging atmospheres on the planet…And it’s spreading throughout the country.
(Start a TF In Your Town)

Sponsors

 

juice plus Wendy Palmisano

R&F Eric & Christie Waechter

The Jorgenson Family

 

TF Workouts

Monday August 18

Battle Plan
21-14-7
Overhead Squats
Ring Rows. Scale up to Chest to Bar Pull ups 
Run or Row 800 Meters
7-14-21
Overhead Squats
Ring Rows. Scale up to Chest to Bar Pull ups
*There is only one 800 meter run*
*25 min cap
 
Extra Mile: 2-3 rounds of Max Sprawls in 90 seconds. Rest 30 seconds. Record total number.
 
or 
 
Battle Plan
5 x 4 minute rounds with a 1 minute rest between each round of:
 
10 Over the box jumps
15 KB swings
20 dbl unders
 
Pick up where you left off the next set.
 

Tuesday August 19

Battle Plan
21-14-7
Overhead Squats
Ring Rows. Scale up to Chest to Bar Pull ups 
Run or Row 800 Meters
7-14-21
Overhead Squats
Ring Rows. Scale up to Chest to Bar Pull ups
*There is only one 800 meter run*
*25 min cap
 
Extra Mile: 2-3 rounds of Max Sprawls in 90 seconds. Rest 30 seconds. Record total number.
 
or 
 
Battle Plan
5 x 4 minute rounds with a 1 minute rest between each round of:
 
10 Over the box jumps
15 KB swings
20 dbl unders
 
Pick up where you left off the next set.
 

Wednesday August 20

Battle Plan
Amrap in 24 minutes. Partner Up and share a barbell. 
16 Lunges in place with a barbell on your back. (like a back squat) 10-135lbs
16 Ring Push Ups or a push up progression
Accumulate a 60 second plank.
 
*One partner starts on the plank, the other on the Lunges. 
*After every 2nd round completed, add 3 Burpees after your plank. (by the 6th round you will do 9 burpees)
 

Thursday August 21

Battle Plan
For Time. Record your time.  
15 Thrusters
20 Power Cleans
25 T2B
30 Jump Pull Ups
35 Burpees
200 Meter farmers carry
 
Rest 2 mintes
 
200 Meter farmers carry
35 Burpees
30 Jump Pull Ups
25 T2B
20 Power Cleans
15 Thrusters
 
  • Both Workouts have 12 min cap
  • Half of class should start on workout #2 if needed.
  • 26 minutes in duration. 
 
Extra Mile:
3x10 Box Step Ups w/ Dumbbells by waist
 

Friday August 22

Battle Plan: Compare March 1, 2014
50-40-30-20-10
Tuch Crunches or Sit Ups
Double Unders or double reps for singles 
 
Rest 2 minutes
 
150 Wall Balls 
 
*Each workout has a 10 minute cap. 
 
Extra Mile
Practice 4x5-10 Strict or Kipping K2E
  

Saturday August 23

Battle Plan w/teams of 5 People
Learn your team’s names. Work for 28 minutes. Each team mate performs a maximum number of reps of an exercise until the runner returns. Quickly move to the next station. Keep a running tally of all your reps. The team with the most reps wins.  
 
Run or Row 200 meters (Timer)
Push Press 
Sit Ups 
SDHP
Rest Station
  

Find Prior Workouts

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV