QuickFit: 26th April-2nd May4/25/2021  MONDAY - FGB
On the min x 3 rounds Cardio Plate Ground To OH Ring Row Goblet Squat Prone Hold Rest TUESDAY -AMRAP Set 1 7min AMRAP 10/15 Cal Row/AirBike 20 x Wall Ball Set 2 7min AMRAP Run 250m 20 KB Swings WEDNESDAY - TABATA 20:10 x 8 (60sec Rest) Alt Jump Lunge Push Ups Iso Plate Hold - Bench MB Slam Cardio THURSDAY -For Time Set 1 21-15-9 Thrusters Burpees Set2 21-15-9 Air Bike/Row (cals) Push Press Friday - EMOM EMOM FOR 25mins RFESS x 6ea DB Floor Press x 10 KB RDL x 10 Bent Over DB Row x 10 Hanging Leg Raise x 8
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QuickFit: 19th-25th April4/18/2021 MONDAY - EMOM
EMOM For 20mins a) 8 x Goblet Squats b) 12 x Push Press c) 15 x MB Slam d) 30 sec Dead Bug e) 40sec Cardio TUESDAY -FGB On the min x 3 rounds Cardio Wall Ball Burpee Walking Lunge Ring Row Rest WEDNESDAY - AMRAP Set1: 8min AMRAP of 20/25cal Air Bike or Rower 20 x Thrusters Set 2: 8min AMRAP Run 250m 25 x KB High Pull THURSDAY -Tabata 20:10 x 8 (60sec Rest) Row Sit Up Air Bike Reverse Crunch MB Wood Chop Friday - For Time (20min Cap) “The Dirty 30” 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Lunges 30 Knees-to-Elbows 30 Push Presses 30 KB Deadlift 30 Wall Bal 30 Burpees 30 Double-Unders QUICKFIT: 12th - 18th APRIL4/11/2021 MONDAY - For Time
Set 1: 21-15-9 Cal Row/AirBike Burpee Set 2: Run 250m 21 KB Swings Run 250m 15 x KB Swing Run 250m 9 x KB Swings TUESDAY -EMOM Set 1: EMOM For 12mins a) 1 + 1/4 Goblet Squat x 6 b) Hamstring Alternating Chair Hold x 6ea (3 sec hold) c) Single Leg Eccentric Calf Raise x 8ea (2 feet up 1 foot down) Set 2 EMOM for 9mins L seated DB Press x 10 Batwings x 12 1/2 Kneeling Pallof Press x 8ea WEDNESDAY - FGB On the min x 3 rounds -Cardio -MB Slam -Box Jumo -Push Press -Wall Ball -Rest THURSDAY -AMRAP 23min AMRAP Run 400m 10m Walking Lunge 10 Push Ups 10 Sit Ups 10m Walking Lunge Row 250m or Air bike 500m Rest 60sec Friday - Tabata 20:10 x 8 (60sec Rest) -Shoulders Elevated Hip March -L Lateral Raise -KB RDL -Supine Row -Prone Pull Through Archives
April 2022
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