QuickFit: 27th June-3rd July6/26/2022  MONDAY
Set 1 EMOM For 8mins - 8ea x Goblet Rev Lunge - 8ea x Single Leg Box Squat Set 2 40:20 x 3 rounds of each - Cardio - DB Thrusters - Sit Ups TUESDAY 25min AMRAP 20/30 cal Row/Air Bike 25 x Air Squats 20 x Push Press 15 x KB Swings 10 x Push Ups 5 x Box Jumps WEDNESDAY Set 1 EMOM For 8mins - 10 x DB Chest Press - 8ea x Single Arm DB Row Set 2 Tabata Alternate exercises for 8 each (16 in total) - MB Slam - Burpee THURSDAY EMOM For 20mins a) 40sec Battle Rope b) 20 x KB High Pull c) 40sec Sled Push/Versa Climber e) 20 x alt Jump Lunge Friday Set 1 EMOM For 8mins - 8 x Slide Board Hamstring Curls - 15 x Oscillating Goblet Squat Set 2 FGB: 3 Rounds on 60sec clock - Cardio - DB Step Ups - Ring Row - Rest Saturday Set 1 Every 2mins for 10mins 12 x KB Deadlifts 6 x KB High Pull 3 x KB Horn Press Set 2 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 Finisher Coaches Choice
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QuickFit: 20th-27th June6/19/2022 MONDAY
Set 1 EMOM For 8mins - 12 x Goblet Squats - 30sec Chinese Plank Set 2 AMRAP 7min 10 cal Row/AirBike 10 x MB Slams 10 x Push Ups TUESDAY 25min EMOM - 40sec Cardio - 12 x Thrusters - 12 x Ring Row - 12 x KB High Pull - 12 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins - 6 x Pull Up or 12 x Lat Pull down - 15 x Push Press Set 2 21-15-9 Cardio cals Burpees THURSDAY EMOM For 20mins a) 20m Sled Push b) 15 x Wall Ball c) 12 x Burpees e) 12 x Hang Leg Raise Friday Set 1 EMOM For 8mins - 10ea x RFESS - 10 x KB RDL Set 2 For time: 20cals of Rowing/Airbike 20 x Wall Ball Shots 20 x Sit Ups 40 x Kettlebell Swings 20 x Sit Ups 20 x Wall Ball Shots 20cals of Rowing/Airbike Saturday A) 3min AMRAP Row 500m AMRAP Burpees Rest 2mins B) 3min AMRAP Air Bike 35/25cal AMRAP DB Thrusters Rest 2mins C) 3min AMRAP 250m Farmers Carry Rest 2mins D) 3min AMRAP AMRAP Sled Push Rest 2mins E) 3min AMRAP Run 400m AMRAP KB High Pull Rest 2mins F) 3min AMRAP 10 x D-Ball Slam 20 x Alt Jump Lunge Rest 2mins Finisher Coaches Choice QuickFit: 13th-19th June6/12/2022 MONDAY
Set 1 EMOM For 8mins - 10m x DB Walking Lunge - 10ea Alternating Hamstring Chair Hold Set 2 Tabata 20:10sec of x 8 each exercise (alternate between exercises) - Air Bike - DB Thruster TUESDAY 25min AMRAP 400m Run or Row 30 x Air Squats 20 x KB Swings 10 x Push Ups WEDNESDAY Set 1 EMOM For 8mins - 12 x Batwings - 12 x DB Floor Press Set 2 FGB On 60sec Running Clock x 3 Rounds - Ski Erg/Versa Climber - Air Bike - Battle Rope/Sled Push THURSDAY Every 8 minutes, for 24 minutes (3 sets) Row/Air Bike 25 cal Run 400 Meters 12 Burpees 12 Push ups 12 x Ring Rows Friday Set 1 EMOM For 8mins - 10ea x Shoulders Elevated Hip March - 10 x Russian KB Swing Set 2 40 seconds on 20seconds x 2 on each exercise.(10mins including rest) -Air Bike -Hanging Knee Raise -Skiping -Prone Hold -Sled Push Saturday 30 Box jump 50 Jumping pull-ups 30 Kettlebell swings Walking Lunge, 50 steps 30 Knees to elbows 500m Run 30 Push press 50 Wall ball shots 30 Burpees 50 Double unders Finisher Coaches Choice QuickFit:6/8/2022
WEDNESDAY - EMOM Set 1:EMOM For 8mins Cardio 40secs 20 x Push Press Set 2: EMOM For 8mins Cardio 40secs 15 x 1 + 1/4 Goblet Squats THURSDAY - AMRAP 20min AMRAP 400m Run 21 x KB Swings 12 x Pull Ups/Ring Rows FRIDAY - AFAP Set 1 EMOM for 6mins a) 15 x KB Swings b) 10m ea x Mini Band Side Walk Set 2 3 Rounds of: 20/15cals Row/Air Bike 20m Walking Lunge 40m Farmers Carry Saturday Partner 1 completes:
Alternate as many rounds as possible for 20 minutes. Spoiler: This is going to burn. Archives
June 2022
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