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QuickFit: 8th-15th MAY

3/7/2021

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MONDAY - FGB
On 60sec Clock x 3 Rounds
Backward Walking Lunge
-MB Slam
-Air Bike
-DB Push Press
-Sit Up
-Rest


TUESDAY -AMRAP
18min AMRAP
250m Run
25 x Wall Ball
25 x KB Swings
250m Run
25 x Supine Row
25 x Sit Ups

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

THURSDAY -For Time
For Time (with a Partner)
50 Ring
60 Wall Ball Shots
70 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpee


With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps. For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees each before continuing.


Friday - EMOM

Every 90 seconds, for 30 minutes (5 sets of each):
a) 30/20 x Thrusters
b) 15/10 Cals Air Bike or 250/200 Meters of Rowing
c) 15/10ea Mt Climber
d) 200 Meter Run
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QuickFit: 1st-7th May

2/28/2021

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MONDAY - EMOM
EMOM For 20mins
-40 sec Cardio
-10 x Goblet Squats
-10 x Eccentric Slide Board Hammy Curl
-10 x L Lateral Raise
-10 x Deadbug


TUESDAY -FGB
On 60sec Clock x 3 Rounds
-Battle Rope
-Air Bike
-Row
-Versa/ Sled Push
-100m, 200m or 250m Run (choose by ability)
-Rest


WEDNESDAY - AMRAP
Set 1: 6min AMRAP
400m Run
then
AMRAP of
12 x KB Swings
6 Ring Row/Pull Ups


Set 2: 6min AMRAP
400m Run
then
AMRAP of
15 x Wall Ball
9 x Burpees


THURSDAY -Tabata
Alt Tabata 20:10 x 8 (on each exercise 16 in total) Rest 2mins
Tabata 1
a1) Alt jumping Lunges
a2) Push Press


Rest 2mins


Tabata 2
b1) Cardio
b2) MB Slam


Friday - For Time

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
15 Lunges (each leg)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
15 Lunges (each leg)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
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QuickFit: 22nd-28th Feb

2/21/2021

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MONDAY - For Time (20min Cap)
500 Meter Run
immediately followed by…


Two rounds of:
20 Burpees
10 Pull-Ups
20 KB Swings
10 Sit Up


immediately followed by…
500 Meter Run


TUESDAY -EMOM
Set 1
EMOM for 9mins
a)6 x 1+1/4 Goblet Squat
b)8 x DB Floor Press with Glute Bridge Hold
c)10ea x Deadbug


Set2
EMOM For 8mins
10 x MB Slams
3 x Burpees


WEDNESDAY - FGB
On a Running 60sec clock x 3rounds
-Wall Ball
-Inch worm (on the spot)
-Plate Ground to OH
-Tall Kneeling To Standing
-Cardio
-Rest


THURSDAY -AMRAP
20min AMRAP
20m Walking Lunge
15 x Push Press
10 Sit Ups
** Every 5mins (minute 5:00,10:00.15:00) Run 400m**


Friday - TABATA
20:10 x 8 (60sec Rest)
-DB Step Up
-Batwings
-KB High Pull
-Skipping
-Cardio
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QuickFit: 15th-21st Feb

2/14/2021

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MONDAY -TABATA
5 x Tabata w/ 60sec Rest
-Prone Hold
-KB Swing
-Ring Row
-Goblet Squat
-Row
-Rest


TUESDAY -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


WEDNESDAY - EMOM
Set 1: EMOM for 10mins
-Goblet Squats
-Tall Kneeling DB Press


Set 2: EMOM for 9mins
-10-15 x KB Swings
-10 x Reverse Lunges
-10 x MB Slams


THURSDAY -FGB
-Plate Ground to OH
-KB Halo
-Box Jump/Step up
-Lat Line Hop
-Cardio
-Rest


Friday - AMRAP
25min AMRAP
Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one)


In remaining Time AMRAP of


15 x Wall Ball
30 x Double Unders
10 x Burpees
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QUICKFIT: 8th-14th FEBRUARY

2/7/2021

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MONDAY -AMRAP
AMRAP 20mins
250m Run
10 x KB Swings
5 x Pull Ups
10 x Wall Ball
5 x Burpees


TUESDAY -TABATA
Set 1
Alternate exercises 20:10 x 8 each exercise
- Push Press
- Box Jump


Set 2
40:20 x 8
Cardio choice


WEDNESDAY - For Time
4 Rounds of
500m Run
15 x Goblet Squats


THURSDAY -EMOM
EMOM For 20mins
- Cardio 40sec
- OH Plate Walk 30m
- 15 x Plate Ground to OH
- 10 x Lat Plate Hop
- Plate Walking Lunge 10m


Friday - FGB
on 60sec Clock
-Cardio
-MB Slams
-Cardio
-KB High Pull
-Cardio
-Rest
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QUICKFIT: 1st-7th FEBRUARY

1/29/2021

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

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

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

THURSDAY -For time
20-15-10-5-10-15-20
On the spot Inchworm
Tall Kneeling to standing
Burpees
Double Under
(cap 25 mins)

Friday - EMOM
EMOM for 9mins
6each x OH Plate Reverse Lunge
10 x DB Floor Press
10 x Sit Ups

--------Rest 2 mins———--

EMOM For 9mins
40sec lateral line hop
40sec Spanish Squat Hold
40 sec Hollow Hold
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QuickFIt: 25-31st January

1/24/2021

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MONDAY - EMOM
Set 1:
EMOM For 12mins
a) 15 x Oscillating Goblet Squats
b) 12 x Supine Body Row
c) 100m Run


Set 2:
EMOM For 6min
(m) 8/(f) 5 x Cal row/Air Bike
5 Burpees


TUESDAY -FGB
3 rounds of: (60sec Running Clock)
Wall Ball
Push Press
Box Jump
High Pull
Row
Rest


WEDNESDAY - AMRAP
Set 1:
5min AMRAP
60/40cal row/Airbike
then
AMRAP of
Ring Row x 10
Push Ups x 5


Set 2:
5min AMRAP
Run 750m
then
AMRAP of
20m Walking Lunge
10 x Squat Jumps


THURSDAY - TABATA
20:10 x 8  (rest 60 sec)
Prone Elbows to Hands
Tall Kneeling to Standing
Reach Through Turns
Battle Ropes
Cardio


Friday - AFAP
5-10-15-20-15-10-5 of
MB Thruster
MB Slam
MB Wood Chop (each side)
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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

0 Comments

 
Picture
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
0 Comments

QuickFit: 4th-10th JANUARY

1/5/2021

0 Comments

 
Picture
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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  • Home
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