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QUICKFIT: 18th -24th Jan

1/17/2021

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MONDAY - AFAP
Set 1:
21-15-9
DB Thrusters
Burpees


Set 2:
50-40-30-20-10
Double Under’s
Sit Ups


TUESDAY -EMOM
EMOM For 20mins
-40sec Cardio
-20m Walking Lunge
-10 x L Seated DB Press
-6 x Glute Bridge V Walk Out
-10 x Ring Row


WEDNESDAY - FGB
3 rounds of: (60sec Running Clock)
-Air bike/Watt Bike
-Wall Sit
-Plate Bench Pull Iso Hold
-Prone Hold
-Row
-Rest




THURSDAY - AMRAP
20min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats
Run 100m


Friday - TABATA
Set 1:
20:10 x 8  (rest 60 sec)
-Goblet Squat
-Push Press
-Dead Bug


Set 2
40:20 x 6
-Cardio
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QUICKFIT: 11th-17th Jan

1/9/2021

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MONDAY - TABATA
20:10 x 8 (60sec rest)
-Wall Ball
-KB High Pull
-Box Jump
-Push Press
-Row

TUESDAY -AFAP
Set 1:
Run 400m
then 3 rounds of
12-9-6
KB Swings
Supine Row

Set 2:
Run 400m
then 3 rounds of
12-9-6
Push Press
Burpee

WEDNESDAY - EMOM
EMOM for 20mins
10-15cal Air Bike
12 x MB Slam
20m Walking Lunge
6 x Push Ups
12 x Sit Ups

THURSDAY - FGB
3 rounds of: (60sec Running Clock)
-Sled Push/Versa Climber
-Squat Jumps
-Plate Ground to OH
-Alternating Tall Kneeling to Standing
-Row
-Rest
​
Friday - AMRAP
18min AMRAP
Run 500m
10ea x DB Step Up
10 x DB Ground to OH
10 x DB Renegade Row
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QuickFit: 4th-10th JANUARY

1/5/2021

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MONDAY - EMOM

EMOM For 20mins

10-12 Cal Row
150m-250m Run
Rest
15 x MB Slams
10 x Burpees


TUESDAY - FGB
3 rounds
-OH Plate Lunge
-Russian Twist
-Plate Ground to OH
-MB Thrusters
-Cardio
-Rest


WEDNESDAY - Tabata
-Row
-MB Slam
-Bike
-Burpee
-Skip/Double Under


THURSDAY - AFAP
3 rounds of
Run 400m
21 x KB Swings
12 x Pull Up/Ring Row


Friday - EMOM​

Set 1: EMOM For 8mins
12 x Goblet Squat
6 x Push Ups


Set 2: EMOM For 8mins
Air Bike/Row 10-15cal
5 x Devils Press
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quickfit: 21st-24th December

12/20/2020

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MONDAY - EMOM

EMOM For 20mins

-10-12 Cal Row
-150m-250m Run
-Rest
-15 x MB Slams
-10 x Burpees


TUESDAY - FGB
3 rounds
-Sumo High Pull
-Box Jump/Step Ups
-Push Press
-Walking Lunge
-Cardio
-Rest


WEDNESDAY - AMRAP
10min AMRAP
Run 250m
12 x KB Swings
6 x Pull ups/Supine Row


Rest 2mins


5min AMRAP
Run 250m
12 x KB Swings
6 x Pull Ups


THURSDAY - Tabata

-Sled Push
-Air Bike
-Row
-Watt Bike
-Skip/Double Unders
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QuickFit: 14th-20th Dec

12/13/2020

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MONDAY - EMOM
EMOM For 20mins
-10cal Air Bike
-12 x Wall Ball
-12 x MB Slams
-6 x Box Jumps
-6 x Push Ups

TUESDAY - AFAP​
On 5 min Clock (faster you go the more rest you get) Complete
400m Run
5 x Pull Up
10 x Burpee
(rest the left over time in 5mins. Repeat for 3 sets)

WEDNESDAY - FGB\
-Walking Lunge
-Wall Sit
-KB High Pull
-Straight Arm Plank
-Cardio
-Rest

THURSDAY - Tabata
-Sled Push/Versa Climber (alt)
-Air Bike/Burpee (alt)
-Skip/Squat Jump (alt)
-Shuttle Run/Push Ups
-Sit Up/Prone Hold

FRIDAY -AMRAP
Set 1 - 5min AMRAP
Run 400m
AMRAP of
10 x KB Swings
10 x Ring Row

Rest 2mins

Set 2 - 5min AMRAP
Run 400m
AMRAP of
10 x DB Thrusters
5ea x Rev Lunge

Rest 2mins

Set 3 - 5min AMRAP
Run 400m
AMRAP of
5 x Devils Press
10 x Air Squats

Saturday - AMRAP
20min AMRAP
Buy in 50cals Row/Air Bike or 750m Run

then AMRAP Of

20m OH Walking Lunge
20 x Push Press
20m Bear Crawl
10ea x Prone DB Row
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QuickFit: 7th-14th December

12/6/2020

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MONDAY - FGB
- 5 x Push Up 5 x Ring Row
- 10 x KB Swing 10 x Air Squat
- Air Bike
- Push Press
- Reverse Lunge
- Rest

TUESDAY -TABATA
TABATA x 5 w/ 60sec Rest
A) Air Bike
B) Step Up
C) Wall Ball
D) Burpee
E) Row

WEDNESDAY - AMRAP
20 min AMRAP
500m Run
30 Wall Ball
30 KB Swing
20 Push Press
​20 Sit Up
10 Burpee
10 Box Jump

THURSDAY - AFAP
4 rounds for time
30 Thrusters
20 DB Snatch
​10 Burpee

FRIDAY - EMOM
Set 1 - EMOM for 10min
A) 12 x RDL
B) 12 x Ring Row

Set 2 - EMOM for 10min
A) 12 x Slam Ball
B) 12 x DB Thruster

Saturday - EMOM
EMOM For 24mins
Cardio 45sec
6 x Burpee Box Jumps/Step Up
30m D-Ball Carry
12 x Russian KB Swings
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QuickFit: 30th Nov-5th December

11/29/2020

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Monday – AMRAP
8min AMRAP of
12 x Air Squat
8 x Supine Row
4 x Push Ups
--------rest 2mins-------- 
8min AMRAP of
12ea x Mt Climber
8ea x Reverse Lunge
4 x Burpees
 
Tuesday – F.G.B
3 Rounds 1 min stations
  1. KB Swing
  2. Goblet Squat
  3. Push Press
  4. Bent Over DB Row
  5. Skipping
  6. Rest
 
Wednesday- Tabata
  1. Thrusters
  2. Prone Hold
  3. DB Curl And Press
  4. Side Plank (alt sides)
  5. Renegade Row
Rest 60 sec between each Tabata
 
Thursday - FOR TIME
5 rounds of:
5 x Push Ups
10ea x Reverse Lunge
15 x KB Swing
Run 250m
​
Friday -  EMOM
EMOM for 9mins
  1. 6each x OH Plate Reverse Lunge
  2. 10 x DB Floor Press
  3. 10 x Sit Ups
--------Rest 2 mins--------
EMOM For 9mins
  1. 40sec lateral line hop
  2. 40sec Spanish Squat Hold
  3. 40 sec Hollow Hold
 
Saturday – For time
20-15-10-5-10-15-20
On the spot Inchworm
Tall Kneeling to standing
Burpees
Double Under
(cap 25 mins)
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QuickFit: November 23rd-29th

11/22/2020

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MONDAY - Tabata
Tabata 20:10 x 8 (60ssec Rest)
-Row
-Thrusters
-Air Bike
-Burpees

TUESDAY - FGB
On a Running 60sec Clock complete 3 rounds of:
-Alternating DB Step Ups
-MB Slams
-Jumping Pull Ups
-Glute Bridge (hip extension) Iso Hold
-Cardio
-Rest

WEDNESDAY - AFAP
10 Rounds
100m Run
10 x Air Squats
10 x Push Ups

THURSDAY - EMOM
Set 1: EMOM For 9mins
-12 x Ring Row
-10m OH Plate Lunge
-10m Bear Crawl

Set 2: EMOM For 6mins
-8-10-12cal Row or Air Bike
-15 Each Side Mt Climber

FRIDAY - AMRAP
AMRAP 20mins
400m Run
5 x Pull Up/Ring Row
10x Push Up
15 x Air Squat

Saturday - EMOM
EMOM For 24mins
-Cardio 45sec
-6 x Burpee Box Jumps/Step Up
-30m D-Ball Carry
-12 x Russian KB Swings
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November 15th, 2020

11/15/2020

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MONDAY - AMRAP
18min AMRAP
60sec Hard Cardio
10m Walking Lunge
5 Burpees
10m Walking Lunge
250mRun


TUESDAY - TABATA
Set 1: Tabata 20:10 x 8 (60ssec Rest)
Goblet Squats
Ring Row
Russian Twist


Set 2: Dubata 40:20 x 4
- Cardio


WEDNESDAY - FGB
on a Running 60sec Clock complete 3 rounds of:
-Alt Jump Lunge
-DB Floor Press
-Air Squats
-DB lateral Raise
-Sit Ups



THURSDAY - AFAP
3 Rounds of
500m Run
20 x KB Swing
10 x Box Jumps


FRIDAY - EMOM
EMOM For 20mins
12 x MB Slams
40 sec Battle Rope
12 x Wall Ball
40 sec Sled Push or Versa Climber
12 x Sit Ups


Saturday - AMRAP
3 x 5min AMRAPS With 60sec Rest between


a) 5min AMRAP
10-12 or 15cals Row/Air Bike
10 Burpees


b) 5min AMRAP
Block run


c) 5min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Squats
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QUICKFIT: 9th-16th Novemebr

11/8/2020

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Picture
MONDAY - EMOM
Set 1: EMOM For 9mins
12 x Ring Row
10m OH Plate Lunge
8 x Rocky Solo

Set 2: EMOM For 8mins
10,12 or 15 x Cals Row/Air Bike

TUESDAY - AMRAP
21 min AMRAP
Row, Bike, Air Bike or Versa Climber 60sec
20 x Thrusters
10 x Burpees

WEDNESDAY - TABATA
20:10 x 8 (60sec between Exercises)
Bear Crawl
Wall Sit
Push Ups
Bar Hang
Sit Ups

THURSDAY - FGB
on a Running 60sec Clock complete 3 rounds of:
Skipping
DB Curl and Press
Alt Side Lunge
Bent Over Row
Prone Hold

FRIDAY - AFAP
5 Rounds of
20ea x Mt Climber
15 x KB Swing
10ea x Single Arm KB Bent Over Row
5ea x Goblet Reverse Lunge

Saturday - AFAP
3 Rounds
400m Run
15 x MB Slam
10 x Box Jumps
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  • Home
  • GROUP TRAINING & TIMETABLE
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  • Training Packages
  • Shop
  • Links
  • QUICK FIT DAILY WORKOUTS
  • Online Coaching
  • Jump Lab