QuickFit: 29th-4th April3/28/2021 Monday -For Time
A. 20-15-10 KB Swings Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row Tuesday -TABATA set 1: Alternating DUBATA 40:20 x 4each Box Jumps Wall Ball set 2: Alternating Tabata 20:10 x 8each Skipping OH Plate Lunge Wednesday - AMRAP 20min AMRAP Run 400m 20 x Plate Ground to OH 10 x Burpees THURSDAY - Fight Gone Bad A) Lateral Hop B) DB Burpee C) Sit Up D) Shuttle (Either 10m or 4-8-12) E) Thruster F) Rest
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QUICKFIT: 23-28th March3/22/2021  TUESDAY -For Time
Set 1: 1000m Row or 2500m Watt Bike Set 2: 21-15-9 Wall Ball Burpees WEDNESDAY - EMOM Set 1: EMOM For 9min a- 40sec Cardio b- DB Chest Press x 10 c- DB Batwings x 12 Set 2: EMOM For 9min a- 40sec Cardio b- RFESS x 6ea c- Shoulders Elevated Hip March x 10ea THURSDAY -FGB FIGHT GONE BAD (1min on each x 3 rounds) -Row -MB Slam -KB High Pull -Step Up -Prone Hold -Rest Friday - AMRAP 20min AMRAP Run 250m 10x Push Ups 10 x Pull Ups/Supine Row Run 500m 20 x KB Swings 20m x OH Plate Lunge QuickFit: 15th-21st MARCH3/14/2021 MONDAY - AMRAP
20 min AMRAP 500m Run 30 Wall Ball 30 KB Swing 20 Push Press 20 Sit Up 10 Burpee 10 Box Jump TUESDAY -TABATA 5 x Tabata with 60sec rest a) Squat Jumps b) Slam Ball c) Battle Rope d) Ring Row e) Air Bike WEDNESDAY - For Time 4 Rounds For Time (20min Cap) 500m Run 20 x Plate Ground to Overhead 20m OH Lunge Walk THURSDAY -EMOM EMOM for 25min A) Sled Push 20m B) Battle Rope 30sec C) Versa Climber 20sec D) Air Bike 10/12cal E) Run 100m Friday - FGB 1min on each station x 3 rounds -Watt Bike -Sit Up -DB Push Press -Air Squat -KB Swing -Rest QuickFit: 8th-15th MAY3/7/2021 MONDAY - FGB
On 60sec Clock x 3 Rounds Backward Walking Lunge -MB Slam -Air Bike -DB Push Press -Sit Up -Rest TUESDAY -AMRAP 18min AMRAP 250m Run 25 x Wall Ball 25 x KB Swings 250m Run 25 x Supine Row 25 x Sit Ups WEDNESDAY - TABATA TABATA x 5 w/ 60sec Rest A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row THURSDAY -For Time For Time (with a Partner) 50 Ring 60 Wall Ball Shots 70 Sit-Ups 100 Kettlebell Swings Perform every two minutes: 10 Burpee With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps. For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees each before continuing. Friday - EMOM Every 90 seconds, for 30 minutes (5 sets of each): a) 30/20 x Thrusters b) 15/10 Cals Air Bike or 250/200 Meters of Rowing c) 15/10ea Mt Climber d) 200 Meter Run Archives
April 2022
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