QuickFit: 8th-14th August8/7/2022 MONDAY
Set 1: EMOM For 8mins - 12 x Goblet Squats - 10 x Hamstring Slide Board Hamstring Curl Set 2: 21-15-9 Cals Row/Air Bike KB Swings TUESDAY Set 1: EMOM For 9mins - 30m Farmers Walk - 8-15 Push Ups - 12 x MB Slams Set 2: FGB every 60sec running clock x 3 rounds - Wall Ball - High Pull - Box Jump/Step Up - Push Press - Cardio - Rest WEDNESDAY Set 1: EMOM For 8 Mins - 10 x DB Chest Press - 8ea x Single Arm DB Row Thursday 25min EMOM - 10 Burpees - 20m Walking Lunge - 15 RIng Row - 45sec Prone Hold - 40sec Cardio Friday Set 1 EMOM For 8mins - 6ea x RFESS - 10ea x Single Leg Hip Extensions Set 2 Alternating Tabata (20:10 x 8 each) - Cardio - Sit Ups
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Quick Fit: 1st-7th August8/1/2022 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: 25th-31st July7/24/2022 MONDAY - FGB
Set1 EMOM For 60mins a) 25sec each RFESS ISO b) 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -OH Plate Lunge -Plate Ground to OH -KB High Pull -KB Horn Press -Cardio -Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock Saturday 6 Rounds for Time (30min cap) 400 meter Run 20m Walking Lunge 15 Ring Row 10 Burpees QuickFit: 18th-24th July7/17/2022  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: 11th-17th July7/10/2022 MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Shoulders 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 exercise) - Alt Jump Lunge - Push Press Saturday 25min AMRAP Buy in: 2000m Row/Run Then in remaining time Complete AMRAP of 25 x KB Swings 20 x Ring Rows 15 x DB Thrusters 10 x Burpees QuickFit: 4th -10th July7/3/2022 MONDAY
Set 1 EMOM For 8mins - 10 x Goblet Squat - 10ea x Single Leg Glute Bridge Set 2 7min AMRAP 10cals Air Bike/Row 15 MB Slams 20 x Sit Ups TUESDAY 20min AMRAP Row/Air-bike 20cal/Run 400m 20 KB Swings 10 Rev Lunge Steps 5 Pull Up/10 Ring Row WEDNESDAY Set 1 EMOM For 8mins - 8ea x Half Kneeling Landmine Press - 10ea x Bent over Seesaw Row Set 2 Alt Dubata (40:20 x 4ea) - Skipping/Double Unders - Wall Ball THURSDAY 10 Rounds For Time 10 Burpee 10 Air Squats 10 Push Ups 10 Sit Ups Friday Set 1 EMOM For 8mins - 8ea x DB Step Ups - 6 x KB RDL Set 2 7min AMRAP 500m Air Bike 250m Run Saturday EMOM For 30mins 1- Cardio 6-8-10 Cals 2- 15 x Goblet Squats 3- 10 x Burpees 4- 8 x Renegade Row 5- 25-30 Double Under’s (50-60 Single Skips) Finisher Coaches Choice QuickFit: 27th June-3rd July6/26/2022 MONDAY
Set 1 EMOM For 8mins - 8ea x Goblet Rev Lunge - 8ea x Single Leg Box Squat Set 2 40:20 x 3 rounds of each - Cardio - DB Thrusters - Sit Ups TUESDAY 25min AMRAP 20/30 cal Row/Air Bike 25 x Air Squats 20 x Push Press 15 x KB Swings 10 x Push Ups 5 x Box Jumps WEDNESDAY Set 1 EMOM For 8mins - 10 x DB Chest Press - 8ea x Single Arm DB Row Set 2 Tabata Alternate exercises for 8 each (16 in total) - MB Slam - Burpee THURSDAY EMOM For 20mins a) 40sec Battle Rope b) 20 x KB High Pull c) 40sec Sled Push/Versa Climber e) 20 x alt Jump Lunge Friday Set 1 EMOM For 8mins - 8 x Slide Board Hamstring Curls - 15 x Oscillating Goblet Squat Set 2 FGB: 3 Rounds on 60sec clock - Cardio - DB Step Ups - Ring Row - Rest Saturday Set 1 Every 2mins for 10mins 12 x KB Deadlifts 6 x KB High Pull 3 x KB Horn Press Set 2 EMOM For 24 Mins (perform 3 set on each station consecutively and rest 1min before moving to next exercise) A) 10 Cal Air Bike x 3 1min rest B)12 Cal Row x3 1 min rest C) Run 200m x 3 1 min rest D) 8-10 x Burpee Box Jump x 3 rest 1 Min E) 30m Sled Push x 3 1min Rest F) 30 x Double Unders (75 x Singles) x 3 Finisher Coaches Choice QuickFit: 20th-27th June6/19/2022 MONDAY
Set 1 EMOM For 8mins - 12 x Goblet Squats - 30sec Chinese Plank Set 2 AMRAP 7min 10 cal Row/AirBike 10 x MB Slams 10 x Push Ups TUESDAY 25min EMOM - 40sec Cardio - 12 x Thrusters - 12 x Ring Row - 12 x KB High Pull - 12 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins - 6 x Pull Up or 12 x Lat Pull down - 15 x Push Press Set 2 21-15-9 Cardio cals Burpees THURSDAY EMOM For 20mins a) 20m Sled Push b) 15 x Wall Ball c) 12 x Burpees e) 12 x Hang Leg Raise Friday Set 1 EMOM For 8mins - 10ea x RFESS - 10 x KB RDL Set 2 For time: 20cals of Rowing/Airbike 20 x Wall Ball Shots 20 x Sit Ups 40 x Kettlebell Swings 20 x Sit Ups 20 x Wall Ball Shots 20cals of Rowing/Airbike Saturday A) 3min AMRAP Row 500m AMRAP Burpees Rest 2mins B) 3min AMRAP Air Bike 35/25cal AMRAP DB Thrusters Rest 2mins C) 3min AMRAP 250m Farmers Carry Rest 2mins D) 3min AMRAP AMRAP Sled Push Rest 2mins E) 3min AMRAP Run 400m AMRAP KB High Pull Rest 2mins F) 3min AMRAP 10 x D-Ball Slam 20 x Alt Jump Lunge Rest 2mins Finisher Coaches Choice QuickFit: 13th-19th June6/12/2022 MONDAY
Set 1 EMOM For 8mins - 10m x DB Walking Lunge - 10ea Alternating Hamstring Chair Hold Set 2 Tabata 20:10sec of x 8 each exercise (alternate between exercises) - Air Bike - DB Thruster TUESDAY 25min AMRAP 400m Run or Row 30 x Air Squats 20 x KB Swings 10 x Push Ups WEDNESDAY Set 1 EMOM For 8mins - 12 x Batwings - 12 x DB Floor Press Set 2 FGB On 60sec Running Clock x 3 Rounds - Ski Erg/Versa Climber - Air Bike - Battle Rope/Sled Push THURSDAY Every 8 minutes, for 24 minutes (3 sets) Row/Air Bike 25 cal Run 400 Meters 12 Burpees 12 Push ups 12 x Ring Rows Friday Set 1 EMOM For 8mins - 10ea x Shoulders Elevated Hip March - 10 x Russian KB Swing Set 2 40 seconds on 20seconds x 2 on each exercise.(10mins including rest) -Air Bike -Hanging Knee Raise -Skiping -Prone Hold -Sled Push Saturday 30 Box jump 50 Jumping pull-ups 30 Kettlebell swings Walking Lunge, 50 steps 30 Knees to elbows 500m Run 30 Push press 50 Wall ball shots 30 Burpees 50 Double unders Finisher Coaches Choice QuickFit:6/8/2022
WEDNESDAY - EMOM Set 1:EMOM For 8mins Cardio 40secs 20 x Push Press Set 2: EMOM For 8mins Cardio 40secs 15 x 1 + 1/4 Goblet Squats THURSDAY - AMRAP 20min AMRAP 400m Run 21 x KB Swings 12 x Pull Ups/Ring Rows FRIDAY - AFAP Set 1 EMOM for 6mins a) 15 x KB Swings b) 10m ea x Mini Band Side Walk Set 2 3 Rounds of: 20/15cals Row/Air Bike 20m Walking Lunge 40m Farmers Carry Saturday Partner 1 completes:
Alternate as many rounds as possible for 20 minutes. Spoiler: This is going to burn. Archives
June 2022
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