QuickFit: 13th-19th December12/12/2021 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
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