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QuickFit: 26th Oct-1st Nov

10/25/2020

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MONDAY - EMOM
EMOM For 20mins
-Air Bike/Watt Bike 45sec
-15 x DB Thrusters
-10 x Burpees
-30 sec MB Toe touch


TUESDAY - AFAP
Set 1: 1500m Run
(rest 120sec)
Set 2: 3 round of
20 x KB Swings
10 Supine Body Row


WEDNESDAY - TABATA
20:10 x 8 (60sec rest)
-Wall Ball
-Reverse Lunge
-Push Ups
-KB Deadlift
-Cardio


THURSDAY - FGB
3 Rounds on a running 60sec clock complete AMRAP on
-MB Slam
-MB Twist
-Plate Ground to OH
-Plate Sit Up
-Cardio
-Rest


FRIDAY - AMRAP
Set 1:5min AMRAP of
Run 250m
40m Farmers Walk
(rest 60sec)
Set 2: 250m Run
250m Run
40m OH Plate Carry
(rest 60sec)
Set 3: 5min AMRAP
Run 250m
20m Bear Crawl




SATURDAY - AMRAP
20min AMRAP Of:
400m Run
25 Wall Ball
10 Box Jumps
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QUICKFIT: 19th-24th OCtober

10/18/2020

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MONDAY - FGB
On a Running 60sec Clock for 3 rounds
a- KB High Pull
b- Burpee
c- Plate Ground to OH
d- Squat Jump
e- Cardio
f- Rest

TUESDAY - EMOM
Set 1: EMOM For 12mins
a- 10 x Goblet Squat
b- 15 x MB Slam
c- 40sec Cardio

Set 2: EMOM For 6min
40sec Cardio
20sec Rest

WEDNESDAY - AFAP
3 Rounds
Run 500m
20 KB Swings
15 Supine Row

THURSDAY - AMRAP
Set 1: 7min AMRAP
15 x Wall Ball
10 x Burpee
5 x Jumping Pull Up

Set 2: 7min AMRAP
20/15cal Row/Air Bike
20m Walking Lunge

FRIDAY - TABATA
20:10 x 8 (60sec rest)
Wall Sit
Prone Plate Pull
Split Squat iso hold (alt)
Scap Pull Up Hold
Side Plank (alt)

SATURDAY - AFAP
50 Air Squats
5 Burpees
40 Sit-Ups
5 Burpees
30 Lunges (alternating legs)
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
10 meter Bear Crawl
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
30 Lunges (alternating legs)
5 Burpees
40 Sit-Ups
5 Burpees
50 Air Squats
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QuickFit: 12-19th October

10/10/2020

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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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QuickFit: 5th -11th October

10/3/2020

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MONDAY - EMOM
Set 1: EMOM For 8min
a) Push Press x 15
b) Alt Jump Lunge x 8each leg


Set 2: EMOM For 8min
a) 40sec Cardio
b) Burpees x 10


TUESDAY - FGB
On a running 60sec Clock for 3 rounds
-Cardio
-KB High Pull
-DB Curl And Press
-Battle Rope
-Prone Hold
-Rest


WEDNESDAY - AFAP
3 Rounds
Run 400m
15 Wall Ball
5 Box Jumps


THURSDAY - TABATA
Set 1: Alt Tabata 20:10 (8 sets each exercise)
a) Supine Row
b) Push Ups


Set 2: 40:20 x 6
-Cardio


FRIDAY - AMRAP
18min AMRAP
10 x Goblet Squats
10 x DB Ground to OH
10 x MB Slams
Run 100m


SATURDAY - AMRAP
Set 1: 9min AMRAP
15/10cal Cardio
10 x Ring Row
5 x Push Ups


Set 2: 9min AMRAP
Run 250m
20 x Air Squats
10ea Rev Lunge
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  • Home
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