Trinity Fitness

The Mind

  

Devotion

Let Me control your mind. The mind is the most restless, unruly part of mankind. Long after you have learned the discipline of holding your tongue, your thoughts defy your will and set themselves up against Me. Man is the pinnacle of My creation, and the human mind is wondrously complex. I risked all by granting […] 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)

TF Workouts

Monday April 21

Ignite
TF Skill:
Strict Pull ups 4 X 7
(6 min)
 
C.) Battle Plan:
For Time:
      70 Sit Ups
      200 m run
      60 Wall Balls
      400 m run
      50 Ring Dips
      800 m run
      40 Chin Ups/ Jump Chin Ups
      1200 m run
*24 minute time cap
*participants can start from the bottom and go down or the top and go up.

Tuesday April 22

Core
TF Skill 
*Split Snatch
12 minutes to practice 5 sets of  3 light to medium weight. Work on technique.
 
 Battle Plan     (For Time 12 Minute Time Cap)
8-12-16-20-16-12-8
 
-Dumbbell Hang Squat Clean Thruster
-Ring Dips
 
*Rest 2 minute 
 
4 minute AMRAP
-30 DU/30 Single (Jump Rope must be unbroken to move to next exercise)
-10 T2B

Wednesday April 23

Ignite
TF Skill: 
At the top of every:
Even Minute: 1 set of Hollow Holds for no more than 30 seconds.
           
Odd Minute:1 set of Arch  Body Holds: no more than 30 seconds. 
 
*3 sets of each total ending at 5.5 minutes.
 
Battle Plan     TABATA: 
Burpees:6 inch target
Medicine Ball Sit Ups
K2E or T2B
(12 minutes)
 
Rest 2 minutes:
 
Amrap in 6
1 Push up
2 Jumping Lunges
 
2 Push Ups
4 Jumping Lunges

Thursday April 24

Core
TF Strength:
Snatch Grip Dead Lift
E2MOM 3-3–2–2-1-1
*Set up with glutes down and chest up. Do not raise hips.
 
(6.5 Minutes) 
 
Battle Plan
 
14-12-10 (6 min cap)
Muscle Snatch 55/25 Psycho: 75/45
C2B
 
Rest 2 Min
 
10-8-6 (6 min cap)
Power Snatch 65/35
Psycho: 95/55
C2B
 
Rest 1 min
 
6-4-2 (4 min cap)
Squat Snatch 75/45
Psycho: 135/65
C2B
 
*19 minutes for Battle Plan
*We Recommend adding 10 lbs each short met con unless performing the Psycho option.

Friday April 25

Ignite
TF Skill:
3x10 Weighted Box Steps Ups. *Hold dumbbells or Kbs down by hips. Step onto a box that is at least knee high. 
*Your legs should feel taxed after 10 reps.  (5 minutes)  
 
Battle Plan:
70 Burpees
60 KB Swings
50 T2B, K2E, Tuck Crunches
40 Box Jumps
30 Clapping Push Ups or regular push ups
200 Meter Run
100 Double Unders or 200 Sinlges
 
*20 minute time cap
 

Saturday April 26

Ignite
TF Skill: 
Medicine Ball Cleans
 
Battle Plan:
Deck of cards with partner 
Hearts= Med Ball Cleans
Clubs = Pull Up
Diamonds = KB Swings 
Spades= deficit push up
 
*As many cards as possible in 12 minutes. Both individuals work at the same time pulling separate cards. Flip deck over if needed. 
 
Rest 2 minutes:
 
Amrap in 8 minutes:
Run 200 meters
15 Back Extensions pvc
15 Mt Climbers

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