Workout Schedule

  

**** Please note to join a Trinity Core Class you must complete the Genesis Course first****

Trinity Ignite and Trinity Yoga do not require the Genesis Course. To begin those classes simply show up 10 minutes early to your first class.

All classes begin right on time. Please respect your trainer and the group by arriving a few minutes early.

Monday
5:30am Core and Ignite
6:30am Core and Ignite
8:30am Core only
9:30am Core and Ignite         *Child care offered
5:30pm Core and Ignite         *Child care offered
6:45pm Core only
Tuesday

5:30am Core

9:00am Yoga

4:45pm Kids Class

6:30pm Open gym Core and IGNITE
Wednesday
5:30am Core and Ignite
6:30am Core and Ignite
8:30am Core only
9:30am Core and Ignite          *Child care offered
10:30am Yoga
5:30pm Core and Ignite          *Child care offered
6:45pm Core only
Thursday
5:30am Open gym Core and IGNITE
Noon: gym open for prayer
4:45pm Kids class
5:30pm Core and Ignite
6:45pm Core only
Friday
5:30am Core and Ignite
6:30am Core and Ignite
8:30am Core only
9:30am Core and Ignite          *Child care offered
Saturday

8:00am  Core and IGNITE      *Child care offered

Trinity Fitness – Melbourne
1754-B Highway A1A Satellite Beach, FL 32937.
That is a couple of blocks north of our old location at the south end of Satellite Beach.
(321) 271-0631

TF Workouts

Saturday May 25

To be announced 

Monday May 13

Core
Warmup: Snatch Progression
 
A) 20 minutes to find your 1 rep max for Squat Snatch. Make sure to record your result in your journal. 
 
B) 3 Rounds for Time: 
Run 400m
21 KBS 
12 Pull-ups kipping allowed if qualified  
 
Ignite
B) 3 sets up max pushups (9 minutes to complete)
-Maintain Hollow making sure that shoulder, hip and ankle are in perfect alignment.
 
C) “Tabata”
Lunges
Tuck Crunches
Sprawls
Box Jumps
 

Tuesday May 14

 Ignite
B) 3 sets up max pushups (9 minutes to complete)
-Maintain Hollow making sure that shoulder, hip and ankle are in perfect alignment.
 
C) “Tabata”
Lunges
Tuck Crunches
Sprawls
Box Jumps
 

Wednesday May 15

Core
Warm up: Clean Progression
                     Jerk Progression
 
A) 20 Minutes to find your 1 rep max in Squat Clean and Split Jerk. 
 
B) 21-15-9 
Power Clean 45/75 85/135
Toes to Bar or V ups
 
Ignite
B) Skill: Squat Clinic (10 Minutes)
 
 3 x 10-20 reps of Squats
 
C) 5 Rounds for Time:  
10 (15) KB Swings
10 (15) Chin ups. Strict no kipping
10 (15 ) Squats
 
*Use supinated Ring Row Progressions for Chin ups.
 
 
 
 
 
 

Thursday May 16

Core/Ignite 
B) 4x8 Pull Ups or Chin Ups
 
C) Amrap in 20 Minutes Deck of Cards with teams of 4:
Hearts: Burpees 
Spades: Lunges
Diamonds: Wall Balls
Clubs: V ups, Tuck Crunches, or Sit ups

Friday May 17

Core
Friday May 17 
A) 15 minutes to find your 1 rep max in Back Squat
 
B) 3x5 HSPU 
Maintain Hollow and use appropriate progressions.
-Static Bear 
-Small Box
-Tall Box
-Tall Box w/ vertical leg
-Wall
 
 
C) Amrap in 5 minutes of 
10 Thrusters 45/65 65/9x5
10 Burpees
 
Ignite
B) 3x5 HSPU
Maintain Hollow and use appropriate progressions.
-Static Bear: 90% of people will need to be here
-Small Box
-Tall Box
-Tall Box w/ vertical leg
-Wall
 
C) For Time:
      60 (110) Sing Under Jump Rope
      50 (90) Sit ups
      40 (70) Mt Climbers
      30 (50) Burpees
      Run 400 (800) meters

Find Prior Workouts

Sponsors

 

juice plus Wendy Palmisano

R&F Eric & Christie Waechter

The Jorgenson Family

 

“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