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Quick Fit: 20th-25th July

7/19/2020

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MONDAY - AMRAP
Set 1 - 8min AMRAP
2-4-6-8-10
Plate Ground to Overhead
Plank Burpee


Set 2 - 8min AMRAP
10cal AB
20m Lunge Walk


TUESDAY - EMOM
24min AMRAP
Dead Pull x 3
Air Bike 30sec
Slam Ball x 10
DB Squat x 10
Push Press x 10
Step Up x 10


WEDNESDAY - TABATA
5 x Tabata w/ 60sec Rest
Prone Hold
KB Swing
Ring Row
Squat (variations/scaled)
Row


THURSDAY - AMRAP
20min AMRAP
800m Hill Run Buy In
——————————-
15 x Wall Ball
10x Burpee
5 x Box Jump
200m Run


FRIDAY - EMOM
Set 1 - 12min EMOM
A) RDL x 10
B) Suitcase Rev Lunge x 10
C) 30sec Deadbug


Set 2 - 8min EMOM
10/15 x Squat Jump


SATURDAY - TABATA
5 x TABATA w/ 60sec rest

Battle Rope
Goblet Squat
Sit Up
Bar Hang
Burpee
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QuickFit: 13th-18th July

7/11/2020

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Monday -AMRAP
3 x 7 min AMRAP with 2min rest

a) 200m Run
10m Walking Lunge
10m Bear Crawl
10 x Sit Up

b) 200m Row
15 x SDHP
10 x Ring Row
5 x Burpee

c) 2-4-6-8-10-12 (Start back at 2 after 12)
Plate Ground to Overhead
Plate Hop Plate
Front Squat

Tuesday -EMOM
EMOM for 24min (4 rounds)
20 seconds Battle Rope
B) Strict Pull Up x 6-10
C) Slam Ball x 10
D) Dead Pull x 5 (or 1 rope climb)
E) 250m Run
F) Rest

Wednesday - TABATA
5 x Tabata with 2mins rest
Elbows to Hands (Gravedigger)
KB Swings
Rev Lunge
Supine Hold (Rings)
4-8-12m Shuttle (If done before 20seconds they get extra rest)

Thursday -FGB
Running 60sec Clock x 3 rounds
Air Bike
MB Slam
Prone Hold
Squat Jumps
Row
Rest

Friday - EMOM
EMOM for 12 min
A) 10ea x See Saw Press
B) 6 x Push Up
C) 30sec Prone Hold

Set 2 - EMOM for 10min
15 x Thruster
Rest

Saturday - For Time
4 x 3min AMRAPS
3 x DB Thrusters
6 x DB Burpee
9 x DB Hang Clean

Use same weight for all 3 exercises

**AT THE END OF EACH 3MIN AMRAP RUN 400M THEN REST 60 SEC**
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Quick Fit: 6th-11th July

7/5/2020

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Monday -AFAP
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
20m Farmers Walk

Tuesday -F.G.B
FIGHT GONE BAD (1min on each x 3 rounds)
Watt Bike
Sit Up
Plate Ground to OH
Air Squat
KB Swing
Rest

Wednesday - AMRAP
3 x 5min AMRAP w/ 2min Rest

1) 200m Run
10 x Push Up
10 x SDHP

2) 15 x Box Jump
10 x Slam Ball
5 x Burpee

3) 1km Row then
AMRAP Lateral Hop

Thursday -TABATA
TABATA x 5 w/ 60sec Rest
Air Bike
Step Up
Wall Ball
Burpee
Row

Friday - EMOM
Set 1 - EMOM for 10min
12 x RDL
12 x Ring Row

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

Saturday - For Time
4 Round AFAP (40min Cap)
Run 800m (hill)
25 x Burpee Box Over
50 x Wall Ball
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  • Home
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