QuickFit: 1st-7th May2/28/2021  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 Feb2/21/2021 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 QuickFit: 15th-21st Feb2/14/2021 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 QUICKFIT: 8th-14th FEBRUARY2/7/2021 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 Archives
April 2022
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