quickfit: 21st-24th December12/20/2020  MONDAY - EMOM
EMOM For 20mins -10-12 Cal Row -150m-250m Run -Rest -15 x MB Slams -10 x Burpees TUESDAY - FGB 3 rounds -Sumo High Pull -Box Jump/Step Ups -Push Press -Walking Lunge -Cardio -Rest WEDNESDAY - AMRAP 10min AMRAP Run 250m 12 x KB Swings 6 x Pull ups/Supine Row Rest 2mins 5min AMRAP Run 250m 12 x KB Swings 6 x Pull Ups THURSDAY - Tabata -Sled Push -Air Bike -Row -Watt Bike -Skip/Double Unders
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QuickFit: 14th-20th Dec12/13/2020 MONDAY - EMOM
EMOM For 20mins -10cal Air Bike -12 x Wall Ball -12 x MB Slams -6 x Box Jumps -6 x Push Ups TUESDAY - AFAP On 5 min Clock (faster you go the more rest you get) Complete 400m Run 5 x Pull Up 10 x Burpee (rest the left over time in 5mins. Repeat for 3 sets) WEDNESDAY - FGB\ -Walking Lunge -Wall Sit -KB High Pull -Straight Arm Plank -Cardio -Rest THURSDAY - Tabata -Sled Push/Versa Climber (alt) -Air Bike/Burpee (alt) -Skip/Squat Jump (alt) -Shuttle Run/Push Ups -Sit Up/Prone Hold FRIDAY -AMRAP Set 1 - 5min AMRAP Run 400m AMRAP of 10 x KB Swings 10 x Ring Row Rest 2mins Set 2 - 5min AMRAP Run 400m AMRAP of 10 x DB Thrusters 5ea x Rev Lunge Rest 2mins Set 3 - 5min AMRAP Run 400m AMRAP of 5 x Devils Press 10 x Air Squats Saturday - AMRAP 20min AMRAP Buy in 50cals Row/Air Bike or 750m Run then AMRAP Of 20m OH Walking Lunge 20 x Push Press 20m Bear Crawl 10ea x Prone DB Row QuickFit: 7th-14th December12/6/2020 MONDAY - FGB
- 5 x Push Up 5 x Ring Row - 10 x KB Swing 10 x Air Squat - Air Bike - Push Press - Reverse Lunge - Rest TUESDAY -TABATA TABATA x 5 w/ 60sec Rest A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row WEDNESDAY - AMRAP 20 min AMRAP 500m Run 30 Wall Ball 30 KB Swing 20 Push Press 20 Sit Up 10 Burpee 10 Box Jump THURSDAY - AFAP 4 rounds for time 30 Thrusters 20 DB Snatch 10 Burpee FRIDAY - EMOM Set 1 - EMOM for 10min A) 12 x RDL B) 12 x Ring Row Set 2 - EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster Saturday - EMOM EMOM For 24mins Cardio 45sec 6 x Burpee Box Jumps/Step Up 30m D-Ball Carry 12 x Russian KB Swings Archives
April 2022
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