QuickFit: 25th July - 1st AUGUST7/25/2021  MONDAY - TABATA
20:10 x 8 (60sec Rest) -Push Press -Step Ups -Ring Rows -Air Squats -Cardio TUESDAY -For Time 3 Rounds of 5 Push Ups 10 KB Swings 15 Sit Ups Run 200m WEDNESDAY- EMOM EMOM For 20mins -40m Farmers Carry -12 x MB Slams -30sec Battle Rope -12 x Wall Ball -30sec Sled Push/Versa Climber THURSDAY -FGB On a Running Clock 60sec of each Station for reps x 3 Rounds -Air Bike -Walking Lunge -Burpee -Sit Up -Row -Rest Friday - AMRAP Set 1: 10min AMRAP Run 250m 15 KB High Pull 5 Pull Ups Set 2: 7min AMRAP +2 Goblet Squat 3 Box Jumps
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QUICKFIT: 19th-25h July7/18/2021 MONDAY - AMRAP
Set 1: 7min AMRAP 15/25 Cal Row/Bike 15 x Thrusters Set 2: 7min AMRAP 15/25cal Row/Bike 15 x Plate Ground to Overhead TUESDAY -TABATA Set 1: Alt Tabata (20:10 x 8 each exercise) -KB Swing -Ring Row Set 2: Dubata (40:20 x 8) Cardio Choice WEDNESDAY For Time 5 Rounds As Fast as Possible 100m Run 10 x Burpees 10 x Sit Ups THURSDAY EMOM EMOM FOR 20mins -6ea x RFESS -8ea x Split Stance RDL -10 x Glute Bridge DB Floor Press -8 x Bent Over DB Row -5m Forward Bear Crawl/5m Backward Bear Crawl Friday - FGB On running 60sec clock x 3 rounds -Wall Ball -Box Jumps -Push Press -KB High Pull -Cardio -Rest QuickFit: 12th-18th July7/11/2021 MONDAY - FGB
Running 60sec clock x 3 rounds -Battle Rope -Box Jump/Step Ups -KB High Pull -Prone Hold -Cardio -Rest TUESDAY -AMRAP AMRAP in 20mins Row/Air Bike 20/30Cals 20m Walking Lunge 10 Burpees WEDNESDAY TABATA -Cardio -Plate Iso Hold (bench pull) -Spanish Squat -Side Plank (alt) -Cardio THURSDAY For Time 3 Rounds For Time Run 500m 25 x Air Squat 12 x Push Press Friday - EMOM EMOM For 20mins -10 x Goblet Squats -10ea x Alt Hamstring Chair hold -10 x Push Ups -10 ea x Single Arm DB Row -10m Bear Crawl QuickFit - 5th -11th July7/4/2021 MONDAY - EMOM
EMOM For 20mins -Wall Sit 40 sec -DB Curl & Press x 12 -Row 10-15 cals -DB Step Up x 8ea -Bent Over DB Row x 10 TUESDAY -FGB -Cardio -MB Slams -DB Thrusters -Farmers Walk -Skipping WEDNESDAY AMRAP 24min AMRAP Run or Row 400m 10 Burpees 10 KB Swings Rest 60seconds THURSDAY TABATA -Row -Watt Bike -Battle Rope -Versa or Sled Push -Air Bike Friday - For Time 5 Rounds of 20 x Wall Ball 10 x Box Jump Every 2mins do 3 Burpees Archives
April 2022
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