Trinity Performance

Functional Fitness, Strength & Conditioning
Coach
Luke Duran

Features
5 sessions per week
Must use App app to view and log training
Team Training
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What you can expect
🔥 Torch fat and build lean muscle 💪 Enhance work capacity and mental grit 🧠 Boost recovery and longevity with smart intensity modulation ⏱️ Fit into any schedule — 30–45 minute sessions, minimal equipment, max results
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-5-26

Conditioning

A

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor" From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005. For time: 1mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Tuesday
2025-5-27

Morning Joe!!

A

"21-15-9 reps -Row Calories -Kettlebell Swings -Box Jump Overs

Wednesday
2025-5-28

Conditioning

A

Faster than my bullet

4 rounds - 5 Rope Climbs - 10 Snatches, 115 lbs - 400m Run"

Friday
2025-5-30

Walking Dead

A

8 Min AMRAP - 2 Deadlifts, 315/225 lbs - 2 Wall Walks

Saturday
2025-5-31

Conditioning

A

Shaky Legs

24 Cal Assault Bike 6 Front Squats, 185/135 lbs 12 GHD Sit-ups"

FAQs
Are there Scaling options?
Yes! We will give the intent of the workout and provide options so that you can get the maximum benefit at your current fitness level.
Do I need to do all workouts in the week?
Although we would love to see you do all the workouts, life happens, we reccommend at least 3 sessions per week up to all 5 provided.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Morning METCON
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Morning METCON
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Morning METCON
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