QuikckFit: 23rd-29th May5/23/2022 MONDAY
Set 1 EMOM For 8mins a) 10m DB Walking Lunge b) 6 x 1+1/4 Squats Set 2 7min AMRAP 10cals Cardio 20 Air Squats TUESDAY 5 Rounds of 400m Run 20 KB Swings 10 Ring Rows (25min Cap) WEDNESDAY Set 1 EMOM For 8mins a) 10 x DB Chest Press b) 20 x Banded Seated Row Set 2 Tabata (20:10 x 8 60sec rest) - Plate Ground to OH - MB Slam - Prone Hold THURSDAY EMOM For 30mins - 6 x Box Jumps - 7 x Burpees - 8 x Push Press - 9 x Front Squats - 10cals Cardio Friday Set 1 EMOM For 8mins a) 5 ea Single Leg RDL b) 10ea SL Around the world (balance pad) Set 2 7min AMRAP 500m Air Bike 250m Run
0 Comments
QuickFit: 16th - 22nd May5/15/2022  MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest Saturday 5 rounds Of: 5 burpees 20 squats 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Finisher Coaches Choice QuickFit: 9th-15th May5/8/2022 MONDAY
Set 1 EMOM For 8mins -8 x Goblet Squats -12 x Hip Extensions Set 2 40:20 x 5 rounds -Cardio -Push Press TUESDAY FGB 60sec Running Clock x 3 Rounds -Ring Row -Air Squats -Elevated Push Ups -Alt Reverse Lunge -Cardio WEDNESDAY Set 1 EMOM For 8mins -8 x L Lateral Raise -12 x Incline Batwings Set 2 Complete AFAP 150/100Cals on either Air Bike or Row/Ski Erg THURSDAY EMOM For 20mins -15 x KB Swings -6 x Box Jumps/6ea Step Ups -12 x DB Curl and Press 15 x Sit Ups 40sec Cardio Friday Set 1 EMOM For 8mins -20ea x Mini Band Side Walk Steps -30sec Chinese Plank Set 2 10min AMRAP 10/8 Cals Row/Air Bike 10 MB Slams 10 KB High Pull 30sec Prone Hold Saturday 4 x 5min AMRAP w/ 2min Rest a)500m Run Then 10 x Push Up 10 x SDHP b) 1km Row/Ski Erg Then AMRAP Burpees Alternate between each Amrap Coaches Choice Finisher QuickFit: 2nd - 8th May5/1/2022 MONDAY
Set 1 EMOM For 8mins -6ea x Front Foot Elevated Reverse Lunge -10ea x Shoulders Elevated Hip march Set 2 FGB 1min Running Clock for reps x 3 Rounds -Cardio -DB Curl And Press -Reverse Crunch -Rest TUESDAY 25min AMRAP 30/20 cals Erg or Air Bike +2 Frogger 20m Waling Lunge +1ea Reach Through Turn WEDNESDAY Set 1 EMOM For 8mins -10 x DB Flys -12 x Ring Row Set 2 Alternating TABATA 20:10 x8 each exercise -MB Slam -Sit Ups THURSDAY EMOM For 30mins -40sec Cardio -12 x Plate Ground to OH -40 sec Cardio -12 x Goblet Squats -40sec Cardio -12 x Push Press Friday Set 1 EMOM For 8mins -12 x Glute Bridge - Band -6 ea x Band Standing Hamstring Curl Set 2 5 Rounds of 5 x Burpees 10 cals Air Bike rest 60sec Saturday 25min AMRAP Run 400m 2 Rounds of: 5 x Pull Ups 10 x Push ups 15 x Air Squats Finisher Coaches Choice QuickFit: 25 April -1st May4/24/2022 MONDAY
Set 1 EMOM For 8mins - 6ea x DB Reverse Lunge - 12ea x Mini Band Fire Hydrant Set 2 3 Rounds of 25/20cals Cardio 20 x Plate Ground To OH 15 x Plate Squat TUESDAY FGB 1min Running Clock for reps x 3 Rounds -Cardio -KB Swings -Box Jump/Step up -Ring Row -Cardio -Rest WEDNESDAY Set 1 EMOM For 8mins - 10 x Seated DB OH Press - 12 x Batwings Set 2 AMRAP 10min AMRAP 10 x Thrusters 10 x Burpees 250m Run/Row THURSDAY DUBATA 40:20 x 4 Rounds -Sled Push/Versa Climber -Battle Rope/Ski Erg -Air Bike -Row Erg -Rest Friday Set 1 EMOM For 8mins - 30-40 sec Chinese Plank - 8ea x DB Step Up Set 2 EMOM For 9mins - 15 x MB Slam - 15 x Sit Ups - 10m Bear Crawl Saturday 20min AMRAP Run 100m 10 x Push Press 10 x KB Swings 10 x Box Jumps Finisher Coaches Choice QuickFit: 18th-24th April4/18/2022 Monday
Set 1: EMOM For 8min a) 6ea Step Down (Slow Down off Box) b) 10ea Alt Chair Hold Set 2: 40:20 x 3 Rounds - Sled Push - Plate Ground to Overhead - Ring Rows - Sit Ups Tuesday Set 1: FGB On a running clock complete AMRAP in 60secs on each exercise. x 3 Rounds - Row/Airbike (cals) - KB High Pull - Box Jump/Step Up - Push Press - Burpee Wednesday Set 1: EMOM for 8min - 8 x Seated DB Press - 6 x Pull Ups/12 x Lat Pull Down Set 2: 3 Rounds Of Run 400m 20 KB Swings 10 Supine Body Row Thursday EMOM For 30mins - 40 sec Double Unders - 10 x OH Squats - 40 sec Double unders - 12 x Bent Over Row - 20 x Sit Ups Friday Set 1: EMOM For 8mins a) 6 x RDL b) 8 x Goblet Squat Set 2: 10min AMRAP 12 x MB Slams 40m Farmers Walk 250m Run Saturday Predator Training 30 sec Max Efforts with 60secs rest To get the most of this you need to go HAM on the 30 sec efforts, no costing. If you blow out in 15 secs that cool but you should be needing the rest right from set 1. Station 1: MB Slams (does not need to be heavy, Move fast) Station 2: Air Bike/Row Station 3: Lateral MB Ball Toe Taps Station 4: Burpees 4 sets of each (24mins) QuickFit: 11th-17th April4/10/2022  MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest Saturday AMRAP (with a Partner) in 24 minutes
QuickFit: 4th-10th April4/3/2022 MONDAY - TABATA
Set1 20:10 x 16 (4ea Side) a) RHS Single Leg Box Squat b) LHS Single Leg Box Squat c) RHS Turkish Sit Up d) LHS Turkish Sit Up Set 2 40:20 x 10 (5 each) a) Cardio b) 10 x KB High Pull/10x Supine Row TUESDAY -FOR TIME 0:00-8:00 12-10-8 Calories (between cals preform) 10 x Push Press 10 x Goblet Squats 8:00-16:00 12-10-8 Calories (between cals preform) 5 x Inch Worm Push Ups 10 x Russian KB Swings 16:00-24:00 12-10-8 Calories (between cals preform) 10ea x Mt Climber 20 x Pogo Hops WEDNESDAY- EMOM Set 1 EMOM For 8mins a) 10 x KB RDL b) 8ea x Single Arm DB Row Set 2 EMOM For 12mins a)10 x Thrusters b)15 x Plate Ground to OH c) 20 x MB Toe Taps d) 30 sec Cardio THURSDAY -FGB Set 1 EMOM For 6mins a) 10 x DB Chest Press b) 6ea x RFESS Set 2 On a running 60sec clock for 3 rounds -Reverse Lunge Steps -DB Curl and Press -MB Slams -Breakdancers -Cardio -Rest Friday - AMRAP Set 1 AMRAP for 7mins 15 x Band seated Row 10ea x Shoulders Elevated Hip March Rest 30sec Set 2 10min AMRAP of 3ea x Alt Single Arm DB Ground to OH 3ea x Bench Step Ups 6 x Plate Sit Ups **Every min Complete 3 Burpees** QuickFit: 28th March - 3rd April3/27/2022 MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Ehoulders Elevated Alt Hip March Set 2 EMOM For 12mins -40sec Cardio -15 x KB Swings -10 x Supine Rows TUESDAY 25min AMRAP 10-15-20-25-30cals Cardio 5-10-15-20-25 Push Press 3-6-9-12-15 Pull ups/Ring Rows (if you complete the rep scheme start back at start and continue until 25mins is up) WEDNESDAY Set 1 EMOM For 8mins -12ea x DB Scarecrows -40 sec Iso Plate Bench Pull Set 2 3 Rounds of 250m Run 20m Walking Lunge THURSDAY 40 work :20rest x 4 Rounds of -Cardio -Burpees -Step Ups -Cardio -Sit Ups Friday Set 1 EMOM For 8mins -8ea x KB RDL -6ea x Slide Bored Rev Lunge Set 2 Alternating Tabata (20:10 x8 each exercise0 - Alt Jump Lunge - Push Press Saturday EMOM For 30mins - 10 x DB Hang Clean and Press - 10 Cals Air Bike - 10 x MB Slams - 100m Run - 10 x MB Thrusters - 10cal Row Quickfit: 21st-27th March3/20/2022 MONDAY
Set 1 EMOM For 8mins -8ea x RFESS -10ea x Alt Chair Hold Set 2 20:10 x 8 (60sec Rest between Exercises) -MB Slams -MB Thrusters -Cardio TUESDAY 5 Rounds of 250m Run 10 x Push Press 10ea x Jumping Lunge 20/15cals Air Bike/Row Erg (20min Cap) WEDNESDAY Set 1 EMOM For 8mins -12 x Seated DB Press -10 x Reverse Flys Set 2 EMOM For 12mins -40sec Cardio -20 KB Swings -10 Pull ups/15 Ring Row THURSDAY 21min AMRAP Buy in 1000m Run (4 Block Runs) Complete am rap in left over time of 5 Box Jumps 10 Push Ups 15 Sit Ups 20 Air Squats Friday Set 1 EMOM For 8mins a) 8 x KB RDL b) 10 x Goblet Squat Set 2 FGB 60sec stations running clock 3 rounds -Sled Push/Versa Climber -MB Toe Taps -Prone Hold -Rest Saturday "Lucky 13" 3 Rounds for Time 13 Pushups 13 Situps 13 Box Jumps 13 Kettlebell Swings 13 Push Press 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Hang Leg Raise 13 Pullups/Supine Row 13 Bench Dips 13 Air Squats 13 Hip Extensions 13 Burpees Finisher Coaches Choice Archives
April 2022
Categories |
RSS Feed
