QUICKFIT 31st August-5th September8/30/2020  MONDAY - TABATA
TABATA 20:10 x 8 (60sec Rest) A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row TUESDAY - AFAP 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk WEDNESDAY - EMOM Set 1 EMOM for 10min A) 12 x RDL B) 12 x Ring Row Set 2 EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster THURSDAY - Fight Gone Bad A) Lateral Hop B) DB Burpee C) Sit Up D) Shuttle (Either 10m or 4-8-12) E) Thruster F) Rest FRIDAY - AMRAP AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x SDHP * Every 4min starting on 0 run 200m (4 runs) SATURDAY - AMRAP 20min AMRAP 800m Hill Run Buy In ——————————- 15 x Wall Ball 10x Burpee 5 x Box Jump 200m Run
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quickFit: 24th-30th August8/23/2020 MONDAY
Set 1: EMOM for 12mins 8each x Shoulders Elevated Hip March 5 x Iso Reps Plate Bench Pull (5 sec Hold) 8each x Half Kneeling Pallof Press Set 2: EMOM for 6mins a) 40sec Hard cardio TUESDAY FGB - 3 rounds Wall Ball Box Jumps KB Swing Elevated Push Ups Cardio Rest WEDNESDAY AFAP (20min Cap) 5-10-15-20-25-30 Cals on air Bike or Row Erg Supine Row Sit Ups THURSDAY A) Tabata 20:10 x 8 (60sec rest between exercises) Mini Band Side Walk (alt sides each 20sec) Banded Face Pull Dead bugs B) Alt Dubata 40:20 x 8 (4 on each) Sled Push Or Battle Rope Burpees FRIDAY AMRAP 20mins 250m Run 5 x Pull Ups 10 x Push Ups 15 x Squats SATURDAY For Time 1000m Row, 2000m Air Bike or 2250m Watt 50 x Thrusters 30 x Supine Rows QUICKFIT: 17-23rd August8/16/2020 MONDAY
5 x TABATA with 60sec Rest Row Step Up KB Swing Pull Up (Variation) Lunge (Variation) TUESDAY AMRAP in 18min 250m Run 15 Thrusters 10 Box Jump 5 Burpee WEDNESDAY FGB A) Slam Ball B) Push Up C) Squat Jump D) Ring Row E) Watt Bike F) Rest THURSDAY 3 Rounds for time 500m Run 30 KB Swing 20 Push Press 10m OH Lunge Walk FRIDAY EMOM for 20min 20m Sled Push 20sec Battle Rope 20m Bear Crawl 20sec Bar Hang SATURDAY 5 Rounds for time 250m Row/500m Bike 30 Wall Ball 15 Sit Up Archives
April 2022
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