QuickFit: 30th May-5th June5/29/2022  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 Row 250m 10m Walking Lunge Run 250m 10m 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
0 Comments
QuikckFit: 23rd-29th May5/23/2022 MONDAY
Set 1 EMOM For 8mins a) 10m DB Walking Lunge b) 6 x 1+1/4 Squats Set 2 7min AMRAP 10cals Cardio 20 Air Squats TUESDAY 5 Rounds of 400m Run 20 KB Swings 10 Ring Rows (25min Cap) WEDNESDAY Set 1 EMOM For 8mins a) 10 x DB Chest Press b) 20 x Banded Seated Row Set 2 Tabata (20:10 x 8 60sec rest) - Plate Ground to OH - MB Slam - Prone Hold THURSDAY EMOM For 30mins - 6 x Box Jumps - 7 x Burpees - 8 x Push Press - 9 x Front Squats - 10cals Cardio Friday Set 1 EMOM For 8mins a) 5 ea Single Leg RDL b) 10ea SL Around the world (balance pad) Set 2 7min AMRAP 500m Air Bike 250m Run QuickFit: 16th - 22nd May5/15/2022 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 5 rounds Of: 5 burpees 20 squats 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Finisher Coaches Choice QuickFit: 9th-15th May5/8/2022 MONDAY
Set 1 EMOM For 8mins -8 x Goblet Squats -12 x Hip Extensions Set 2 40:20 x 5 rounds -Cardio -Push Press TUESDAY FGB 60sec Running Clock x 3 Rounds -Ring Row -Air Squats -Elevated Push Ups -Alt Reverse Lunge -Cardio WEDNESDAY Set 1 EMOM For 8mins -8 x L Lateral Raise -12 x Incline Batwings Set 2 Complete AFAP 150/100Cals on either Air Bike or Row/Ski Erg THURSDAY EMOM For 20mins -15 x KB Swings -6 x Box Jumps/6ea Step Ups -12 x DB Curl and Press 15 x Sit Ups 40sec Cardio Friday Set 1 EMOM For 8mins -20ea x Mini Band Side Walk Steps -30sec Chinese Plank Set 2 10min AMRAP 10/8 Cals Row/Air Bike 10 MB Slams 10 KB High Pull 30sec Prone Hold Saturday 4 x 5min AMRAP w/ 2min Rest a)500m Run Then 10 x Push Up 10 x SDHP b) 1km Row/Ski Erg Then AMRAP Burpees Alternate between each Amrap Coaches Choice Finisher QuickFit: 2nd - 8th May5/1/2022 MONDAY
Set 1 EMOM For 8mins -6ea x Front Foot Elevated Reverse Lunge -10ea x Shoulders Elevated Hip march Set 2 FGB 1min Running Clock for reps x 3 Rounds -Cardio -DB Curl And Press -Reverse Crunch -Rest TUESDAY 25min AMRAP 30/20 cals Erg or Air Bike +2 Frogger 20m Waling Lunge +1ea Reach Through Turn WEDNESDAY Set 1 EMOM For 8mins -10 x DB Flys -12 x Ring Row Set 2 Alternating TABATA 20:10 x8 each exercise -MB Slam -Sit Ups THURSDAY EMOM For 30mins -40sec Cardio -12 x Plate Ground to OH -40 sec Cardio -12 x Goblet Squats -40sec Cardio -12 x Push Press Friday Set 1 EMOM For 8mins -12 x Glute Bridge - Band -6 ea x Band Standing Hamstring Curl Set 2 5 Rounds of 5 x Burpees 10 cals Air Bike rest 60sec Saturday 25min AMRAP Run 400m 2 Rounds of: 5 x Pull Ups 10 x Push ups 15 x Air Squats Finisher Coaches Choice Archives
June 2022
Categories |
RSS Feed
