Quick Fit 29th-4th July6/28/2020  Monday -AMRAP
20min AMRAP Row/Air-bike 20cal/Run 400m 20 KB Swings 10 Pull Up/Ring Row Tuesday -TABATA set 1: Alternating DUBATA 40:20 x 4each Burpees Wall Ball set 2: Alternating Tabata 20:10 x 8each Skipping OH Plate Lunge Wednesday - EMOM Set 1: EMOM For 12mins Single Arm OH Walk 10m each Plate Ground to OH x 12 Prone Hold 40sec Set 2: EMOM For 8mins +3 Devils Press Thursday -For Time Set 1: 3 Rounds of 20m Walking Lunge with MB Twist 20 x MB Goblet Squat Set 2: 1000m Row/2000m Air Bike/2250m Watt Bike Friday - F.G.B Cardio option Push Ups Ring Rows Wall Sit Step Ups Rest Saturday - For Time 20 x KB Deadlifts 400m Run 20 x KB Swings Run 400m 20 x DB Thrusters Run 400m 20 x Burpees Run 400m 20 x Pull up or ring rows Run 400m 20 x Box Jumps Run 400m 20 x Goblet Squats Run 400m
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Quick Fit 15th-21st July6/14/2020 Monday -For Time
A. 20-15-10 KB Swings Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row Tuesday -F.G B 1min on each x 3 rounds - KB High Pull - Reverse Lunge - Push Press - Prone Hold - Cardio - Rest Wednesday - AMRAP 20min AMRAP Run 400m 20 x Plate Ground to OH 10 x Burpees Thursday - TABATA 20:10 x 8 60sec rest Cardio Lat line Hops Mt Climbers Alt Jumping Lunge Cardio Friday - EMOM EMOM For 12mins a1) 15 x Air Squats a2) 10 x Push Ups a3) 5 x Pull Ups 2min Rest B. EMOM For 8mins b1) 100m Run b2) 6 x Devils Press Saturday - AMRAP 25min AMRAP Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one) In remaining Time AMRAP 15 x Wall Ball 30 x Double Unders 10 x Burpees Quick Fit - 8th -14th june6/7/2020 Monday -TABATA
20:10 x 8 60sec rest - Cardio - Supine Row - Mountain Climber - Step Ups - Sit Ups Tuesday - For Time 5 Rounds For Time 20 MB Thrusters 10 Burpee 20 Slam Ball 10 Deck Squat Wednesday - F.G.B 1min on each x 3 rounds - Box Jump - Sit Up - Plate Ground to OH - Air Squat - KB Swing - Rest Friday - AMRAP Set 1 9min AMRAP 1-2-3-4-5-6-7-8-9-10 (if you finish 10 start again at 1) Burpee Reverse Lunge (Each Leg) 2min Rest 9min AMRAP 2-4-6-8-10-12-14-16-18-20 (if you finish 20s start again) Push Press SDHP Saturday - EMOM EMOM For 30mins 1- Cardio 6-8-10 Cals 2- 15 x Goblet Squats 3- 10 x Burpees 4- 8 x Renegade Row 5- 25-30 Double Under’s (50-60 Single Skips) Archives
April 2022
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