QuickFit: 13th-19th December

MONDAY
Set 1
EMOM For 8mins
12 x Oscillating Goblet Squat
10ea x Single Leg Hip Extension

Set 2
10min AMRAP
250m Run
20 x KB Swings
10 x Ring Row

TUESDAY
40:20 x 5 Rounds
Cardio
DB Curl and Press
Step Up
Prone DB Row
Sit Ups

WEDNESDAY
Set 1
EMOM For 8mins
AMRAP Push Ups
12 x Batwings

Set 2
EMOM For 12mins
20m Walking Lunge
12 x Push Press
8/10cals Air Bike/Erg

THURSDAY
Row 500m/1000m Air Bike
21 thrusters
12 jumping pull-ups
Row 400m/800m Air Bike
15 thrusters
9 jumping pull-ups
Row 300/600m Air Bike
9 thrusters
6 jumping pull-ups

Friday
Set 1
EMOM For 8mins
12 x RDL
30sec Chinese Plank

Set 2
FGB
60se running Clock x 3 Rounds
KB High Pull
Box Jumps
Push Press

Saturday
12 Days Of Christmas
For Time, adding one movement per round:
1 x 100m Run
2 x Pull Up
3 x Sumo High Pull
4 x Thrusters
5 x Push Press
6 x KB Swings
7 x Box Jumps
8 x Push Ups
9 x Sit Ups
10 x Double Unders
11 x Burpees
12 x Overhead Walking Lunges (each)

Start with 100m Run Then do 2 Pull Ups and 100m Run. Then 3 Sumo High Pull, 2 Pull Ups, and 100m Run. Continue this way until the final round.


Finisher Coaches Choice