QuickFit: 8th-15th MAY

MONDAY - FGB
On 60sec Clock x 3 Rounds
Backward Walking Lunge
-MB Slam
-Air Bike
-DB Push Press
-Sit Up
-Rest


TUESDAY -AMRAP
18min AMRAP
250m Run
25 x Wall Ball
25 x KB Swings
250m Run
25 x Supine Row
25 x Sit Ups

WEDNESDAY - TABATA
TABATA x 5 w/ 60sec Rest
A) Air Bike
B) Step Up
C) Wall Ball
D) Burpee
E) Row

THURSDAY -For Time
For Time (with a Partner)
50 Ring
60 Wall Ball Shots
70 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpee


With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps. For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees each before continuing.


Friday - EMOM

Every 90 seconds, for 30 minutes (5 sets of each):
a) 30/20 x Thrusters
b) 15/10 Cals Air Bike or 250/200 Meters of Rowing
c) 15/10ea Mt Climber
d) 200 Meter Run