QuickFit: 28th -4th OCTober9/27/2020  MONDAY - FGB
3 rounds (60seconds each exercise) Cardio KB High Pull Reverse Lunge Push Ups Wall Sit Rest TUESDAY - TABATA TABATA 20:10 x 8 (60sec rest between exercises) Cardio Box Jumps Wall Ball Burpees Double Unders Rest 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 4 Rounds of: 20/15cals Row/Air Bike 20m Walking Lunge 40m Farmers Carry SATURDAY - AFAP 5 Rounds 10 Burpees 10 Air Squats 10 Push-Ups 10 Sit-Ups 10 Cals Row/Air Bike
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QUICKFIT: 21st-27th September9/20/2020 MONDAY - AFAP
Set 1: 3 Rounds of: 25/15 Cals Air Bike/Row Erg 15 x Thrusters Set 2: 3 Rounds of: 250m Run 15 x KB Swings TUESDAY - FGB 3 rounds (60seconds each exercise) Battle Rope Goblet Squat Ring Row Step Ups Cardio Rest WEDNESDAY - TABATA Set 1: TABATA 20:10 x 8 (60sec rest between exercises) MB Slams Alt Jump Lunge Hanging Leg Raise Set 2: 40:20 x 6 Row/Air Bike/Watt Bike/Versa Climber THURSDAY - EMOM EMOM For 25mins 40secs Cardio 15 x Push Press 15 x KB High Pull 10 x Burpee 20m Sled Push FRIDAY - AMRAP Set 1: AMRAP 4mins Run 500m AMRAP Wall Ball 1min rest Set 2: AMRAP 5mins Run 500m AMRAP Box Jump 1min rest Set 3: AMRAP 5mins Run 500m AMCAP Row/Air Bike/Versa Climber SATURDAY - AFAP Run 250m 21 KB Swings 21 Push Ups Run 250m 15 KB Swings 15 Push Ups Run 250m 9 KB Swings 9 Push Ups QUICKFIT: 7th-14th September9/5/2020 MONDAY - AMRAP
Set 1: 7min AMRAP Run 250m 15 x MB Slams Set 2: 7min AMRAP 20/15cal Row or Air Bike 15 x Wall Ball TUESDAY - TABATA 20:10 x 8 (60 sec rest) OH Plate Hold Wall Sit Prone Hold Ring Row Hold Push Up Hold WEDNESDAY - FGB 3 rounds (60seconds each exercise) Push Press DB Squat DB Curl and Press DB Burpee DB Renegade Row Rest THURSDAY - EMOM EMOM For 25mins 40secs Cardio 10 x Push Ups 10 x Hanging Leg Raise 20m Walking Lunge 20m Sled Push FRIDAY - AFAP Set 1: 21-15-9 KB Swing Sit Ups Set 2: 21-15-9 Thrusters Supine Row SATURDAY - AFAP Filthy 30 Complete AFAP (25min Cap) 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Walking Lunge Steps 30 Knees-to-Elbows 30 Push Presses 30 MB Slams 30 Wall Ball Shots 30 Burpees 30 Double-Unders Archives
April 2022
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