QuickFit: 28th March - 3rd April3/27/2022  MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Ehoulders 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 exercise0 - Alt Jump Lunge - Push Press Saturday EMOM For 30mins - 10 x DB Hang Clean and Press - 10 Cals Air Bike - 10 x MB Slams - 100m Run - 10 x MB Thrusters - 10cal Row
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Quickfit: 21st-27th March3/20/2022 MONDAY
Set 1 EMOM For 8mins -8ea x RFESS -10ea x Alt Chair Hold Set 2 20:10 x 8 (60sec Rest between Exercises) -MB Slams -MB Thrusters -Cardio TUESDAY 5 Rounds of 250m Run 10 x Push Press 10ea x Jumping Lunge 20/15cals Air Bike/Row Erg (20min Cap) WEDNESDAY Set 1 EMOM For 8mins -12 x Seated DB Press -10 x Reverse Flys Set 2 EMOM For 12mins -40sec Cardio -20 KB Swings -10 Pull ups/15 Ring Row THURSDAY 21min AMRAP Buy in 1000m Run (4 Block Runs) Complete am rap in left over time of 5 Box Jumps 10 Push Ups 15 Sit Ups 20 Air Squats Friday Set 1 EMOM For 8mins a) 8 x KB RDL b) 10 x Goblet Squat Set 2 FGB 60sec stations running clock 3 rounds -Sled Push/Versa Climber -MB Toe Taps -Prone Hold -Rest Saturday "Lucky 13" 3 Rounds for Time 13 Pushups 13 Situps 13 Box Jumps 13 Kettlebell Swings 13 Push Press 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Hang Leg Raise 13 Pullups/Supine Row 13 Bench Dips 13 Air Squats 13 Hip Extensions 13 Burpees Finisher Coaches Choice QuickFit: 14th-20th March3/13/2022 MONDAY
Set 1 EMOM For 8mins -12 x Oscillating Goblet Squat -8ea x Single Leg Glute Bridge Set 2 FGB On 60sec Running Clock x 3 Rounds -Cardio -KB High Pull -DB Push Press -Rest TUESDAY 40:20 x 5 round -Cardio -KB Swings -MB Slams -OH Iso Hold -Prone Hold WEDNESDAY Set 1 EMOM For 8mins -10 x DB Flys -10 x Supine Row Set 2 3 Rounds of Run/Row 500m 20m Walking Lunge THURSDAY EMOM FOR 20 Min -40sec Cardio -12 x DB Curl and Press -10 x Thrusters -20 x Sit Ups Friday Set 1 EMOM For 8mins -10 x Slide Board Hammy Curls -8ea x slide board side lunge Set 2 7min AMRAP 10/12cal Cardio 10 Burpees Saturday COOPER 10 Rounds of 10 Burpees 10 Air Squats 10 Push Ups 10 Sit Ups Finisher Coaches Choice QUICKFIT: 7th-13th March3/6/2022 MONDAY
Set 1 EMOM For 8mins -8 x Goblet Squats -6ea x Slide Board Lateral Lunge Set 2 12min AMRAP 250mRow/500mBike 5 x Push Ups 10 x Ring Rows 15 x Sit Ups 20 x Air Squats TUESDAY FGB On 60sec Running Clock x 3 Rounds -Cardio -Alt Jump Lunge -Push Press -Box Jump -KB Swings -Rest WEDNESDAY Set 1 EMOM For 8mins -8ea x DB Seesaw Press -10ea x Single Arm DB Row Set 2 ALT TABATA 20:10 x 8ea -Cardio -MB Slam THURSDAY 10 Rounds As fast as Possible 10cals row/airbike 10 x Thrusters 10 x Burpees (30min Cap) Friday Set 1 EMOM For 8mins -8ea x DB Step Ups -30sec Rev Plank Iso Hold Set 2 EMOM For 12mins -40sec Cardio -40m Farmers Carry -30sec Prone Hold Saturday 5 Rounds of 30 Cals Air Bike/Row 25 Sit Ups 20 x DB Reverse Lunges 15 x KB Swings 10 x Push Ups 5 x Pull Ups Finisher Coaches Choice Archives
June 2022
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