QuickFit: 31st June-6th May5/30/2021  Monday - For Time
Complete AFAP on 8 minute clock (3 sets) 40/30 cal Row or Air Bike 15 x Burpees 10 x Toes to Bar/Hanging Leg Raise Tuesday - AMRAP a) 3 x 2min AMRAPS with 2mins Rest Row 250m AMRAP DB Push Press b) 3 x 2min AMRAPS with 2min rest 500m Air Bike AMRAP KB Swing Wednesday - EMOM EMOM For 24 Mins (perform 3 set on each station consecutively and rest 1min before moving to next exercise) A) 10 Cal Air Bike x 3 1min rest B)12 Cal Row x3 1 min rest C) Run 200m x 3 1 min rest D) 8-10 x Burpee Box Jump x 3 rest 1 Min E) 30m Sled Push x 3 1min Rest F) 30 x Double Unders (75 x Singles) x 3 Thursday - TABATA Set 1: Alt Tabata (8mins) - Body Row - Push Ups Set 2: Alt Tabata (8mins) - Goblet Squat - KB RDL Friday - FGB A) Wall Ball B) Push Press C) Reverse Lunge D) SDHP E) Air Bike
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QuickFit:24th-30th May5/23/2021 MONDAY - AMRAP
Set 1: 7min AMRAP 12 x DB Thrusters 6 x Burpees rest 2mins Set 2: 7min AMRAP 15cal Row/Air Bike 30 x Russian KB Swings TUESDAY -Tabata 20:10 x 8 (60sec Rest) -Rev Lunge -Ring Row -Goblet Squat -DB Floor Press -Sit Ups WEDNESDAY -For Time Row 1000m or Bike 2250m 50 Thrusters 30 pull ups/ring rows THURSDAY -EMOM EMOM For 20mins a) 40sec Cardio b) 12 KB RDL c) 10 DB Floor Press d) 12 Plate Ground to OH e) 40 sec Prone Hold Friday - FGB -MB Slams -Walking Lunge -Elevated Push Ups -Jumping Pull Up -Cardio -Rest QuickFit:17th-23rd May5/14/2021 MONDAY - AMRAP
Set 1: AMRAP in 7mins 10 x Cal Row or Airbike 20m Waling Lunge Set 2: AMRAP in 7mins of 15 Wall Ball 10 Burpees TUESDAY -TABATA 20:10 x 8 (60sec Rest) -Goblet Squats -Ring Row -MB Slams -Side Plank (alt sides) -Cardio WEDNESDAY -For Time 3 Rounds (20min Cap) Run or Row 500m 20 x Push Press 10 x Box Jump/Step Ups (each leg) rest 60sec THURSDAY -EMOM EMOM For 20mins -40sec Cardio -6ea Split stance RDL -10ea Single arm chest press -5 x Pull Ups -10 each 1/2 Kneeling Pallof Press Friday - FGB Running 60sec clock 3 rounds -KB High Pull -Elevated Push Ups -DB Curl and Press -Alt Reverse Lunge -Cardio -Rest quickFit: 9th-16th May5/9/2021 MONDAY - FGB
On the min x 3 rounds -Row -Wall Ball -Push Press -Box Jump -High Pull -Rest TUESDAY -AMRAP 18min AMRAP 400m Run 2 Rounds of 5 pull ups 10 push ups 15 Squats WEDNESDAY -Tabata 20:10 x 8 (60sec Rest) -Wall Sit -Plate Bench Pull Iso Hold -RFESS Iso Hold (alt Legs) -Hang -Prone Hold THURSDAY -For Time 5-10-15-20-15-10-5 Cal Air Bike/Row Burpee` Friday - EMOM EMOM For 20mins a) 40sec Cardio b) 15 KB Swings c) 12 Ring Rows d) 40 sec Pele e) 15 Sit Ups QuickFit:3rd-9th May5/2/2021 Monday – AMRAP
8min AMRAP of 12 x Air Squat 8 x Supine Row 4 x Push Ups --------rest 2mins-------- 8min AMRAP of 12ea x Mt Climber 8ea x Reverse Lunge 4 x Burpees Tuesday - Tabata Tabata 20:10 x 8 sets (Rest 1min) Cardio KB High Pull Push Press Plate Iso Bench Pull Sit Ups Wednesday - F.G.B Running clock 1min stations for reps x 3 rounds DB Thrusters MB Slams MB Lunge & Twist Box Jump Skipping Rest Thursday -AMRAP 20min AMRAP Row/Air-bike 25/30cal/Run 400m 20 KB Swings 10 Pull Up/Ring Row Friday -For Time A. 20-15-10 KB Snatch Pull Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row Archives
April 2022
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