QuickFit: 28th Feb-6th March2/27/2022  MONDAY
Set 1 EMOM For 8mins -10m DB Walking Lunges -10ea x Single leg Hip Extension Set 2 EMOM For 10mins -Cardio 40sec -10 Burpees TUESDAY AMRAP 20mins Run 400m 10 x MB Slams 15 cals Air Bike/Row 20 x KB High Pull WEDNESDAY Set 1 EMOM For 8mins -10 x Glute Bridge Floor Press -15 x Batwings Set 2 FGB On 60sec Running Clock x 3 Rounds -Cardio -Squat Jumps -Push Ups -Rest THURSDAY 40:20 x 5 Rounds -Cardio -MB Rational Slams -Push Press -Ring Row -Sit Ups Rotate through each exercise as a round (eg do cardio then MB rot slams then Push Press etc) Friday Set 1 EMOM For 8mins -8ea x Single leg RDL -15x Oscillating Goblet Squats Set 2 3 Rounds of 12/10cals Row/ Air Bike 10 x Thrusters 15 x KB Swings Saturday ValleyRAP (on teambuildr)
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QuickFit: 21st-27th FEBRUARY2/20/2022 MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -8 x Slide Board Hamstring Curls Set 2 3 Rounds of 250m Run 10 x Pull Ups/15 x Ring Rows 20 x KB Swings TUESDAY EMOM For 24mins -10/12cals Cardio -15 x MB Slams -10 x Thruster -10/12cals Cardio -15 x High Pull -10 x Burpees WEDNESDAY Set 1 EMOM For 8mins 10 x Seated Shoulder Press 8ea x Single Arm DB Row Set 2 12 min AMRAP 250m Row/500m Air Bike 20 Sit Ups 15 Push Ups 10 Ring Row THURSDAY FGB on 60sec Running Clock x 3 Rounds -Push Press -Box Jump/Step Up -KB High Pull -MB Thrusters -Cardio -Rest Friday Set 1 EMOM For 8mins -15 x Hip Extensions -8ea x SL Box Squats Set 2 Dubata 30:30 Cardio x 10 Saturday 8 Rounds for time 100m Run 8 x DB Curls and Press 8 x Hanging Leg Raise 8 x Alt Jump Lunge (each leg) 8 x Burpees (35min Cap) Finisher Coaches Choice QuickFit: 14th-20th FEBRUARY2/13/2022 MONDAY
Set 1 EMOM For 8mins -30sec x Spanish Squat -10ea x Alt Chair Hold Set 2 FGB 60sec Running Clock x 3 Rounds -MB Slam -KB Swing -Cardio -Rest TUESDAY 10 Rounds of 10/12cal Cardio 10 x MB Thruster ** Every Minute Complete 3 Burpees** WEDNESDAY Set 1 EMOM For 8mins -8 x Hip Extension Floor Press -12 x Ring Row Set 2 EMOM For 12mins -20 x Walking Lunge Steps -15 x KB High Pull -30sec Prone Hold THURSDAY 20min AMRAP Run 250m 20m Bear Crawl 15 x Sit Ups Friday Set 1 EMOM For 8mins -10 x KB RDL -20sec ea Oscillating Split Squats Set 2 Dubata 40:20 Cardio x 8 Saturday A) 3 Rounds for Time 30 Walking Lunges 15 Plank to Push-Ups 20 Alternating Mountain Climbers Rest 3:00 B) 5 rounds for time: 20/16 cal. assault bike 12 DB push presses 3 Pull Ups Finisher Coaches Choice QuickFit: 7th- 14th Feb2/7/2022 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** Saturday 30min EMOM - 40 sec Cardio - 15 x KB Swings - 12 x MB Slams - 40Sec Cardio - 12 x Goblet Squats - 8ea High Knee Step Ups Archives
June 2022
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