QuickFit: 30th Nov-5th December11/29/2020  Monday – AMRAP
8min AMRAP of 12 x Air Squat 8 x Supine Row 4 x Push Ups --------rest 2mins-------- 8min AMRAP of 12ea x Mt Climber 8ea x Reverse Lunge 4 x Burpees Tuesday – F.G.B 3 Rounds 1 min stations
Wednesday- Tabata
Thursday - FOR TIME 5 rounds of: 5 x Push Ups 10ea x Reverse Lunge 15 x KB Swing Run 250m Friday - EMOM EMOM for 9mins
EMOM For 9mins
Saturday – For time 20-15-10-5-10-15-20 On the spot Inchworm Tall Kneeling to standing Burpees Double Under (cap 25 mins)
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QuickFit: November 23rd-29th11/22/2020 MONDAY - Tabata
Tabata 20:10 x 8 (60ssec Rest) -Row -Thrusters -Air Bike -Burpees TUESDAY - FGB On a Running 60sec Clock complete 3 rounds of: -Alternating DB Step Ups -MB Slams -Jumping Pull Ups -Glute Bridge (hip extension) Iso Hold -Cardio -Rest WEDNESDAY - AFAP 10 Rounds 100m Run 10 x Air Squats 10 x Push Ups THURSDAY - EMOM Set 1: EMOM For 9mins -12 x Ring Row -10m OH Plate Lunge -10m Bear Crawl Set 2: EMOM For 6mins -8-10-12cal Row or Air Bike -15 Each Side Mt Climber FRIDAY - AMRAP AMRAP 20mins 400m Run 5 x Pull Up/Ring Row 10x Push Up 15 x Air Squat Saturday - EMOM EMOM For 24mins -Cardio 45sec -6 x Burpee Box Jumps/Step Up -30m D-Ball Carry -12 x Russian KB Swings November 15th, 202011/15/2020 MONDAY - AMRAP
18min AMRAP 60sec Hard Cardio 10m Walking Lunge 5 Burpees 10m Walking Lunge 250mRun TUESDAY - TABATA Set 1: Tabata 20:10 x 8 (60ssec Rest) Goblet Squats Ring Row Russian Twist Set 2: Dubata 40:20 x 4 - Cardio WEDNESDAY - FGB on a Running 60sec Clock complete 3 rounds of: -Alt Jump Lunge -DB Floor Press -Air Squats -DB lateral Raise -Sit Ups THURSDAY - AFAP 3 Rounds of 500m Run 20 x KB Swing 10 x Box Jumps FRIDAY - EMOM EMOM For 20mins 12 x MB Slams 40 sec Battle Rope 12 x Wall Ball 40 sec Sled Push or Versa Climber 12 x Sit Ups Saturday - AMRAP 3 x 5min AMRAPS With 60sec Rest between a) 5min AMRAP 10-12 or 15cals Row/Air Bike 10 Burpees b) 5min AMRAP Block run c) 5min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Squats QUICKFIT: 9th-16th Novemebr11/8/2020 MONDAY - EMOM
Set 1: EMOM For 9mins 12 x Ring Row 10m OH Plate Lunge 8 x Rocky Solo Set 2: EMOM For 8mins 10,12 or 15 x Cals Row/Air Bike TUESDAY - AMRAP 21 min AMRAP Row, Bike, Air Bike or Versa Climber 60sec 20 x Thrusters 10 x Burpees WEDNESDAY - TABATA 20:10 x 8 (60sec between Exercises) Bear Crawl Wall Sit Push Ups Bar Hang Sit Ups THURSDAY - FGB on a Running 60sec Clock complete 3 rounds of: Skipping DB Curl and Press Alt Side Lunge Bent Over Row Prone Hold FRIDAY - AFAP 5 Rounds of 20ea x Mt Climber 15 x KB Swing 10ea x Single Arm KB Bent Over Row 5ea x Goblet Reverse Lunge Saturday - AFAP 3 Rounds 400m Run 15 x MB Slam 10 x Box Jumps QUICKFIT: 2nd-8th Nov11/1/2020 MONDAY - AFAP
5 Rounds of 250m Run 20 x KB Swing 10 x Ring Row TUESDAY - Tabata Set 1: Alt Tabata (20:10 x 8each exercise) -DB Push Press -Rev Lunge Set 2: 40:20 x 6 - Cardio WEDNESDAY - FGB on a running 60sec clock complete AMRAP on -Wall Ball -KB High Pull -Box Jump -Burpee -Cardio -Rest THURSDAY - AMRAP 20min AMRAP 60sec Cardio 20m Walking Lunge with MB Twist 10m Inch Worm 10m Bear Crawl FRIDAY - EMOM EMOM For 20mins -10 x KB RDL -10 x DB Floor Press -10 x 1 +1/4 Goblet Squats -10 x Batwings -40sec Cardio Archives
June 2022
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