 Monday - F.G.B
Running clock 1min stations for reps x 3 rounds DB Thrusters MB Slams MB Lunge & Twist Box Jump Skipping Rest Tuesday - EMOM EMOM For 12mins KB Halo 40sec KB High Pull x 12 1/2 Kneeling KB Press x 6 Each 2) EMOM For 8 mins DB Push Press x 10-15 Alt Jump Lunge x 10-16 Wednesday - AMRAP 3-minute AMRAP of AMRAP in 3 minutes of 10 x DB Curl And Press 6 x Push-Ups 9 x Air Squats Then Rest 1 minute. Repeat 5 times (19 minutes) Friday - Tabata 20:10 x 8 60sec rest Push Press Hollow Hold Batwings Rocky Solo Squat Jumps Saturday - For Time (cap 27mins) 5 round for time 10 x Push-Ups 10 x DB Thrusters 10 x V Sit Ups 10 x KB Deadlifts 10 x Burpees 10 x Kettlebell Swings 10 x Supine Row
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 Quick Fit - 25th May-31st May
Monday - Tabata Tabata 20:10 x 8 sets (Rest 1min) Mt Climber KB High Pull Elevated Push Ups Plate Iso Bench Pull Sit Ups Tuesday - AMRAP 20min AMRAP 5 x Push Ups 10 x Supine Body Row 15 x Squats 120sec Skipping Wednesday - EMOM (1) EMOM for 10mins Goblet Squats Tall Kneeling DB Press (2) EMOM for 9mins 10-15 x KB Swings 10 x Reverse Lunges 10 x MB Slams Friday - For Time (cap 25mins) 10 Burpees 30 KB Deadlifts 10 Burpees 30 DB Curl and Press 10 Burpees 30 Goblet Squats 10 Burpees 30 DB Push Press 10 Burpees 30 Goblet Tall Kneeling to Standing 10 Burpees 30 KB Swings 10 Burpees 30 KB High-Pulls 10 Burpees 30 DB Snatches (Left Hand) 10 Burpees 30 DB Snatches (Right Hand) 10 Burpees 30 Renegade Row Saturday - F.G.B Plate Ground to OH KB Halo Box Jump/Step up KB Figure 8 Lat Line Hop Rest  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
Wednesday- Tabata
Friday - EMOM EMOM for 9mins
EMOM For 9mins
Saturday – For time 20-15-10-5-10-15-20 On the spot Inchworm Tall Kneeling to standing Burpees Double Under (cap 25 mins) AMRAP in
400m Run 30 x Wall Ball 20 x DB Snatch 10 x Box Jump Fight Gone Bad
A) SDHP B) Sled Push C) Ring Row D) Step Up E) Burpee F) Rest 10 Rounds for time (18min cap)
10 x Push Press 10 x Goblet Squat EMOM for 20min
A) 200m Run B) 15 x Sit Up C) Pull Up/Ring Row x 10 D) Box Jump x 10 AMRAP in 20min
5 x Thruster 10 x Slam Ball 15 x KB Swing *Every 2min on the 2min = 10 burpee TABATA x 4 with 60sec rest
A) Plate Ground to Overhead B) Alt Jump Lunge C) Row D) AirBike FIGHT GONE BAD
A) Wall Ball B) Push Press C) Reverse Lunge D) SDHP E) Air Bike |
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