QuickFit: 25 April -1st May4/24/2022 MONDAY
Set 1 EMOM For 8mins - 6ea x DB Reverse Lunge - 12ea x Mini Band Fire Hydrant Set 2 3 Rounds of 25/20cals Cardio 20 x Plate Ground To OH 15 x Plate Squat TUESDAY FGB 1min Running Clock for reps x 3 Rounds -Cardio -KB Swings -Box Jump/Step up -Ring Row -Cardio -Rest WEDNESDAY Set 1 EMOM For 8mins - 10 x Seated DB OH Press - 12 x Batwings Set 2 AMRAP 10min AMRAP 10 x Thrusters 10 x Burpees 250m Run/Row THURSDAY DUBATA 40:20 x 4 Rounds -Sled Push/Versa Climber -Battle Rope/Ski Erg -Air Bike -Row Erg -Rest Friday Set 1 EMOM For 8mins - 30-40 sec Chinese Plank - 8ea x DB Step Up Set 2 EMOM For 9mins - 15 x MB Slam - 15 x Sit Ups - 10m Bear Crawl Saturday 20min AMRAP Run 100m 10 x Push Press 10 x KB Swings 10 x Box Jumps Finisher Coaches Choice
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QuickFit: 18th-24th April4/18/2022 Monday
Set 1: EMOM For 8min a) 6ea Step Down (Slow Down off Box) b) 10ea Alt Chair Hold Set 2: 40:20 x 3 Rounds - Sled Push - Plate Ground to Overhead - Ring Rows - Sit Ups Tuesday Set 1: FGB On a running clock complete AMRAP in 60secs on each exercise. x 3 Rounds - Row/Airbike (cals) - KB High Pull - Box Jump/Step Up - Push Press - Burpee Wednesday Set 1: EMOM for 8min - 8 x Seated DB Press - 6 x Pull Ups/12 x Lat Pull Down Set 2: 3 Rounds Of Run 400m 20 KB Swings 10 Supine Body Row Thursday EMOM For 30mins - 40 sec Double Unders - 10 x OH Squats - 40 sec Double unders - 12 x Bent Over Row - 20 x Sit Ups Friday Set 1: EMOM For 8mins a) 6 x RDL b) 8 x Goblet Squat Set 2: 10min AMRAP 12 x MB Slams 40m Farmers Walk 250m Run Saturday Predator Training 30 sec Max Efforts with 60secs rest To get the most of this you need to go HAM on the 30 sec efforts, no costing. If you blow out in 15 secs that cool but you should be needing the rest right from set 1. Station 1: MB Slams (does not need to be heavy, Move fast) Station 2: Air Bike/Row Station 3: Lateral MB Ball Toe Taps Station 4: Burpees 4 sets of each (24mins) QuickFit: 11th-17th April4/10/2022 MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest Saturday AMRAP (with a Partner) in 24 minutes
QuickFit: 4th-10th April4/3/2022 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** Archives
June 2022
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