QuickFit: 16th-23rd August8/15/2021  MONDAY - FGB
Set1 EMOM For 60mins a) 25sec each RFESS ISO b) 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -OH Plate Lunge -Plate Ground to OH -KB High Pull -KB Horn Press -Cardio -Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock
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QuickFit: 9th-15th August8/8/2021 MONDAY - EMOM
Set1 EMOM For 8mins a) 8ea x Goblet Reverse Lunge b) 10ea x Single Arm DB Row Set 2 EMOM For 12mins a) 40sec Air Bike or Row Erg b) 15 x Wall Ball c) 5 x Box Jumps TUESDAY -FGB Set 1 EMOM For 6mins - 60sec Spanish Squats - 60sec Prone Hold Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -MB Slams -Farmers Walk -KB Swing -Goblet Squats -Cardio -Rest WEDNESDAY- AMRAP Set 1 7min AMRAP Of 10 x DB Chest Press 10 x Hip extensions 30sec Rest Set 2 12 Min AMRAP Of Run 250m 15 Thrusters 5 Burpees THURSDAY -TABATA Set 1 Alt Tabata (4each) -Push Press -Step Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg Friday - For Time Set 1 3 Rounds Of 6ea x RFESS 10 x Feet Elevated Ring Row Rest 60sec Set 2 10 Rounds For Time 5 x Pull Ups 10 x Push Ups 15 x Squats QUICKFIT: 2nd-8th August8/1/2021 MONDAY - For Time
Set1 3 Rounds of Row 250m 21 KB Swings 12 Ring Row Set 2 3 Rounds Of 500m Air Bike 21 Thrusters 12 Burpees TUESDAY -EMOM EMOM For 20mins -20m ea Suitcase Carry -15 x Wall Ball -10 x Hip Extension MB Squeeze -8ea Half Kneeling Band Row -40sec Cardio WEDNESDAY- FGB On running 60sec Clock x 3 Rounds -KB High Pull -Box Jump -Push Press -Squat Jump -Cardio -Rest THURSDAY -AMRAP 18min AMRAP Run 400m 15 x MB Slams 10 x Sit Ups 5 x Push Up Friday - TABATA 20:10 x 8 (60sec Rest) -Air Bike -Row -Watt Bike -Versa Climber/Sled Push -Battle Rope Archives
June 2022
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