QUICKFIT: 30th Jan-6th FEB1/30/2022  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
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QuickFit: 24th-30th Jan1/24/2022  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 QUICKFIT: 17TH-23RD JANUARY1/16/2022 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: 10-17th January1/9/2022 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 Archives
April 2022
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