QuickFit: 1st-7th November10/31/2021  MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Ehoulders Elevated Alt Hip March Set 2 EMOM For 12mins -40sec Cardio -15 x KB Swings -10 x Supine Rows TUESDAY 25min AMRAP 10-15-20-25-30cals Cardio 5-10-15-20-25 Push Press 3-6-9-12-15 Pull ups/Ring Rows (if you complete the rep scheme start back at start and continue until 25mins is up) WEDNESDAY Set 1 EMOM For 8mins -12ea x DB Scarecrows -40 sec Iso Plate Bench Pull Set 2 3 Rounds of 250m Run 20m Walking Lunge THURSDAY 40 work :20rest x 4 Rounds of -Cardio -Burpees -Step Ups -Cardio -Sit Ups Friday Set 1 EMOM For 8mins -8ea x KB RDL -6ea x Slide Bored Rev Lunge Set 2 Alternating Tabata (20:10 x8 each exercise0 - Alt Jump Lunge - Push Press
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QUICKFIT: 25th-31st October10/25/2021 TUESDAY
EMOM For 25mins -40 seconds Cardio -20 x KB Swings -20 x Push Press -20 x Lunge Steps -40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -8ea x Single Arm DB Row Set 2 Tabata 20:10 x 8 (60sec Rest) -Cardio -Plate Ground To Over Head -Goblet Squats THURSDAY 20min AMRAP Run 500m 15 x Thrusters 15 x Burpees Friday Set 1 EMOM For 8mins -8ea x Single Leg Hip Extension -15sec ea x Osculating Split Squats Set 2 5 Rounds for time (12min Cap) 5 x Pull Ups 10 x Push Ups 15 x Air Squats 20 x Sit Ups Saturday 3min AMRAP of: (4 Sets) 100m farmers carry Then as many reps as possible of: 10x push-ups 10 Goblet squats Rest 2 minutes between rounds. Coaches Choice Finsher quickFit: 18th-26th October10/17/2021 MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10 x Mini Band Hip Extensions Set 2 Tabata 20:10 x 8 (60sec Rest) -Cardio -OH Plate Lunge -MB Slams TUESDAY FGB - On a 60sec Running Clock complete AMRAP in 5 Rounds of -Cardio -Thrusters -High Pull -Push Press -Squat Jumps -Rest WEDNESDAY Set 1 EMOM For 8mins -12 x Seated DB Press -5 x Pull ups/10x Supine Row Set 2 3 Rounds of 60 sec Cardio 21 KB Swings 12 Burpees THURSDAY EMOM For 30mins -10 x DB Hang Clean and Press -30 sec Cardio -5 x Man Maker -30sec Cardio -10 x Plate Sit Ups -30sec Cardio QUICKFIT: 11th-17th October10/10/2021 MONDAY
Set 1 EMOM For 8mins -6ea x RFESS -10ea x Shoulders Elevated Hip March Set 2 10min AMRAP 5 x Push Ups 10 x Supine Row 15 x Air Squats 20 cals Cardio TUESDAY EMOM For 30mins -40sec Cardio -40sec Push Press -40sec KB Swings -40sec Cardio -40sec DB Batwing Iso Hold -40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins -10ea x Scarecrows -10ea x Single Arm DB Row Set 2 FGB (60sec Stations x 3 Rounds) -MB Thruster -MB Toe Tap -Reverse Lunges -DB Curl and Press -Sit Ups -Rest THURSDAY 5-10-15-20-25-20-15-10-5 Cals Cardio 3-6-9-12-15-12-9-6-3 Burpees (25min cap) Friday Set 1 -8 x KB RDL -8ea Goblet Split Squat Set 2 EMOM For 12min -12 x Glute Bridge with Mini Band -10ea x Tall Knelling Pallof Press -30-40 OH Plate Hold QuickFit: 4th-10 October10/3/2021 MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest Archives
April 2022
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