QUICKFIT: 28th June-4th July6/27/2021  Monday
FIGHT GONE BAD (1min on each x 3 rounds) A) Watt Bike B) Sit Up C) Plate Ground to OH D) Air Squat E) KB Swing F) Rest Tuesday 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk Wednesday AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x Supine Row * Every 4min starting on 0 run 200m (4 runs) Thursday TABATA A) Push Press B) SDHP C) Row D) MB toe taps E) KB Swing Friday Set 1 - EMOM for 8min A) 12 x Wall Ball B) 12 x KB RDL Set 2 - EMOM for 8min Pick one and stay on it for 8 efforts Airbike - 6/8/10/12 cal Row - 6/8/10/12 cal Sled Push - 30m Versa Climber - 30-40-50m
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QuickFit: 21st - 27th June6/20/2021 MONDAY - For Time
5-10-15-20-15-10-5 Cals Row/Air Bike Wall Ball TUESDAY -EMOM EMOM For 20mins -Cardio 40secs -Slide Board Hammy Curls x 8-12 -DB Curl and Press x 10 -Reverse Crunch x 10 WEDNESDAY -FGB -Push Press -DB Thrusters -KB High Pull -Reverse Lunge -Versa/Battle Rope/Sled Push -Rest THURSDAY -AMRAP Set 1 AMRAP in 7 mins 500m Row/Run 50m Farmers Walk Rest 2min Set 2 AMRAP in 7mins 5 x Box Jump 10 x Push Ups 15 x Air Squats 20 x Double Unders Friday - TABATA -Plate Ground to OH -Hanging Leg Raise -MB Slams -Side Plank (alternating) -Cardio quickFit: 14th-2th June6/12/2021 MONDAY - TABATA
-Push Ups -Ring Row -Air Squats -Sit Ups -Cardio TUESDAY -For Time 3 Rounds Run 400m 20 x Wall Ball 10 x Burpee WEDNESDAY -EMOM EMOM For 20mins a - KB RDL x 8 b - RFESS x 6 each c - DB Floor Press x 12 d - Single Arm DB Row x 8each e - Cardio x 40sec THURSDAY -FGB -Goblet Squats -Push Press -Plate Ground to OH -Supine Row -Cardio -Rest Friday - AMRAP AMRAP in 18mins Run/Row 500m 20 KB Swings 10 Jumping Pull Ups Air/Watt Bike 1000m 20 KB Swings 10 Jumping Pull Ups QUICKFIT: 7th -13th June6/9/2021 Tuesday AMRAP
Set 1 - 7min AMRAP 10cal Row/Air Bike 10 x MB Slam 10 x Push Ups Set 2- 7min AMRAP Run 100m 10 Ring Row 15 Air Squats Wednesday: EMOM EMOM For 20mins a) 10m OH Plate Lunge b) 6ea x Prone DB Row c) 15 x KB Swings d) 10 x Hanging Leg Raise e) 40sec Cardio Thursday - TABATA a) Cardio -(Bike, Row, Versa, Battle rope, Sled) b) Burpee c) Cardio (different to the first cardio) d) Thrusters e) Cardio (different to the first cardio) Friday F.G.B - KB High Pull - Box Jump - Push Press - Alt Reverse Lunge - Cardio Archives
April 2022
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