QUICKFIT: 29th November-5th December11/28/2021  MONDAY
Set 1 EMOM For 8mins - 6ea x DB Reverse Lunge - 12ea x Mini Band Fire Hydrant Set 2 3 Rounds of 25/20cals Cardio 20 x Plate Ground To OH 15 x Plate Squat TUESDAY FGB 1min Running Clock for reps x 3 Rounds -Cardio -KB Swings -Box Jump/Step up -Ring Row -Cardio -Rest WEDNESDAY Set 1 EMOM For 8mins - 10 x Seated DB OH Press - 12 x Batwings Set 2 AMRAP 10min AMRAP 10 x Thrusters 10 x Burpees 250m Run/Row THURSDAY DUBATA 40:20 x 4 Rounds -Sled Push/Versa Climber -Battle Rope/Ski Erg -Air Bike -Row Erg -Rest Friday Set 1 EMOM For 8mins - 30-40 sec Chinese Plank - 8ea x DB Step Up Set 2 EMOM For 9mins - 15 x MB Slam - 15 x Sit Ups - 10m Bear Crawl Saturday 20min AMRAP Run 100m 10 x Push Press 10 x KB Swings 10 x Box Jumps Finisher Coaches Choice
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QuickFit: 22nd-26th November11/21/2021 MONDAY Set 1 EMOM For 8mins - 10x Goblet Squats - 6ea x OH Reverse Lunge Set 2 EMOM For 10mins - 10-12-15 cals(pick one) Cardio - 5 x MB Slams/3 x Burpees TUESDAY Min 0:00-4:00 - 10 x KB Swings/10 x Push Press Rest 60sec Min 5:00-9:00 - 10 x Ring Row/10 x Push Ups Rest 60sec Min 10:00-14:00 - 10x Thrusters/5 x Box Jumps Rest 60sec Min 15:00-19:00 - Cardio (max Cals) WEDNESDAY Set 1 EMOM For 8mins - 8 x DB Chest Press - 10ea x Single Arm DB Row Set 2 FGB - 3 Rounds -KB High Pull -Walking Lunge -Prone Hold -Rest THURSDAY 10 Rounds For Time 10 Burpee 10 Air Squats 10 Push Ups 10 Sit Ups (30min Cap) Friday Set 1 EMOM For 8mins - 6ea x Split Stance RDL - 10 x Shoulders Elevated Hip Extension Set 2 Alternating Dubata (40:20 x 4 Each Exercise) - Cardio - 5 Push Press/10 Jump Squats Saturday 25min AMRAP Run or Row 250m 10 x Push Ups 20 x Air Squats 30 x Double Unders Finisher Coaches Choice QuickFit: 15th-21st November11/14/2021 MONDAY
Set 1 EMOM For 8mins 8ea x RFESS 15 x Hip Extensions Set 2 4 Rounds of 30/20cals Cardio 15 x DB Thrusters TUESDAY EMOM For 20mins 40sec Cardio 15 x KB Swings 30sec Battle Rope/Sled Push 40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins 10ea x DB See Saw Press 10 x Bench Dips Set 2 10min AMRAP Run/row 250m 5 x Box Jumps 10 x Hanging Leg Raise THURSDAY FGB - 3 Rounds Burppes Walking Lunge Push Press Ring Row Sit Ups Rest Friday Set 1 EMOM For 8mins 10 x KB Deadlift 30sec Chinese Plank Set 2 7min AMRAP 60sec Cardio 5 Push Ups 10 Ring Row 15 Air Squats Saturday 30-25-20-15-10-5 Cals Cardio Hang DB Clean and Press Sit Ups Finisher Coaches Choice QUICKFIT: 8th-14th November11/7/2021 MONDAY
Set 1 EMOM For 8mins a) 10m DB Walking Lunge b) 6 x 1+1/4 Squats Set 2 7min AMRAP 10cals Cardio 20 Air Squats TUESDAY 5 Rounds of 400m Run 20 KB Swings 10 Ring Rows (25min Cap) WEDNESDAY Set 1 EMOM For 8mins a) 10 x DB Chest Press b) 20 x Banded Seated Row Set 2 Tabata (20:10 x 8 60sec rest) - Plate Ground to OH - MB Slam - Prone Hold THURSDAY EMOM For 30mins - 6 x Box Jumps - 7 x Burpees - 8 x Push Press - 9 x Front Squats - 10cals Cardio Friday Set 1 EMOM For 8mins a) 5 ea Single Leg RDL b) 10ea SL Around the world (balance pad) Set 2 7min AMRAP 500m Air Bike 250m Run Archives
April 2022
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