QuickFIT: 27th September-3rd October9/26/2021  MONDAY - TABATA
Set1 20:10 x 16 (4ea Side) a) RHS Single Leg Box Squat b) LHS Single Leg Box Squat c) RHS Turkish Sit Up d) LHS Turkish Sit Up Set 2 40:20 x 10 (5 each) a) Cardio b) 10 x KB High Pull/10x Supine Row TUESDAY -FOR TIME 0:00-8:00 12-10-8 Calories (between cals preform) 10 x Push Press 10 x Goblet Squats 8:00-16:00 12-10-8 Calories (between cals preform) 5 x Inch Worm Push Ups 10 x Russian KB Swings 16:00-24:00 12-10-8 Calories (between cals preform) 10ea x Mt Climber 20 x Pogo Hops WEDNESDAY- EMOM Set 1 EMOM For 8mins a) 10 x KB RDL b) 8ea x Single Arm DB Row Set 2 EMOM For 12mins a)10 x Thrusters b)15 x Plate Ground to OH c) 20 x MB Toe Taps d) 30 sec Cardio THURSDAY -FGB Set 1 EMOM For 6mins a) 10 x DB Chest Press b) 6ea x RFESS Set 2 On a running 60sec clock for 3 rounds -Reverse Lunge Steps -DB Curl and Press -MB Slams -Breakdancers -Cardio -Rest Friday - AMRAP Set 1 AMRAP for 7mins 15 x Band seated Row 10ea x Shoulders Elevated Hip March Rest 30sec Set 2 10min AMRAP of 3ea x Alt Single Arm DB Ground to OH 3ea x Bench Step Ups 6 x Plate Sit Ups **Every min Complete 3 Burpees**
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QuickFit:20th-27th September9/19/2021 MONDAY - AMRAP
Set1 AMRAP For 7mins Spanish Squats 30 sec Supine Row Hold 30sec Rest 30sec Set 2 AMRAP in 10min Of Row 250m, Air Bike 500m or Watt Bike 600m +3 Burpees TUESDAY -Tabata Set 1 20:10 x 16 (4 each exercise) 1) RHS Single Arm DB Chest Press 2) LHS Single Arm DB Chest Press 3) LHS RFESS 4) RHS RFESS Set 2 40:20 x 10 -Cardio -KB Swings WEDNESDAY- FOR TIME Set 1 4 Rounds of 15 Band Seated Row 10 x DB Lateral Raise Set 2 5-10-15-10-5 Lunge Steps Plate Ground to Over Head Sit Ups THURSDAY -EMOM Set 1 EMOM for 8mins a)10ea x DB Seesaw Press b)10 x Squat High Pull Set 2 EMOM For 15mins a)10-15cals Cardio b)10 x Thrusters c)10 x Hang Leg Raise Friday - FGB On a running 60sec clock for 5 rounds -Cardio -Squat Jumps -Ball Slam -Hang DB Clean and Press -Cardio -Rest QuickFit: 13th-19th September9/12/2021 MONDAY - FGB
Set1 EMOM For 60mins 25sec each RFESS ISO 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 QuickFit: 8th-12th September9/7/2021 Wednesday - EMOM
EMOM For 20mins - 5 x DB Reverse Lunge - 12 x Glute Bridge Floor Press - 30sec Prone Cobra - 30 Sec Pogo - 30 sec Prone Hold Thursday - AMRAP A) AMRAP in 6mins 6ea side DB Seesaw Press 8ea Single Arm DB Row Rest 60 sec B) AMRAP 6mins 6ea RFESS 10ea Alt Hamstring Chair hold 60sec Rest C) 3min AMRAP Burpees Friday - For Time A) 3 Rounds of 10 x L Lateral Raise 6each Revers Lunge Band Row 10 each side DB Deadbug Rest 30sec B) 5 Rounds of 5 x Push Ups 10 x Supine Row 15 Squats Archives
April 2022
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