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QUICKFIT: 2nd-8th Nov

11/1/2020

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MONDAY - AFAP
5 Rounds of
250m Run
20 x KB Swing
10 x Ring Row

TUESDAY - Tabata
Set 1: Alt Tabata (20:10 x 8each exercise)
-DB Push Press
-Rev Lunge

Set 2: 40:20 x 6
- Cardio

WEDNESDAY - FGB
on a running 60sec clock complete AMRAP on
-Wall Ball
-KB High Pull
-Box Jump
-Burpee
-Cardio
-Rest

THURSDAY - AMRAP
20min AMRAP
60sec Cardio
20m Walking Lunge with MB Twist
10m Inch Worm
10m Bear Crawl

FRIDAY - EMOM
EMOM For 20mins
-10 x KB RDL
-10 x DB Floor Press
-10 x 1 +1/4 Goblet Squats
-10 x Batwings
-40sec Cardio


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QuickFit: 26th Oct-1st Nov

10/25/2020

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MONDAY - EMOM
EMOM For 20mins
-Air Bike/Watt Bike 45sec
-15 x DB Thrusters
-10 x Burpees
-30 sec MB Toe touch


TUESDAY - AFAP
Set 1: 1500m Run
(rest 120sec)
Set 2: 3 round of
20 x KB Swings
10 Supine Body Row


WEDNESDAY - TABATA
20:10 x 8 (60sec rest)
-Wall Ball
-Reverse Lunge
-Push Ups
-KB Deadlift
-Cardio


THURSDAY - FGB
3 Rounds on a running 60sec clock complete AMRAP on
-MB Slam
-MB Twist
-Plate Ground to OH
-Plate Sit Up
-Cardio
-Rest


FRIDAY - AMRAP
Set 1:5min AMRAP of
Run 250m
40m Farmers Walk
(rest 60sec)
Set 2: 250m Run
250m Run
40m OH Plate Carry
(rest 60sec)
Set 3: 5min AMRAP
Run 250m
20m Bear Crawl




SATURDAY - AMRAP
20min AMRAP Of:
400m Run
25 Wall Ball
10 Box Jumps
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QUICKFIT: 19th-24th OCtober

10/18/2020

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MONDAY - FGB
On a Running 60sec Clock for 3 rounds
a- KB High Pull
b- Burpee
c- Plate Ground to OH
d- Squat Jump
e- Cardio
f- Rest

TUESDAY - EMOM
Set 1: EMOM For 12mins
a- 10 x Goblet Squat
b- 15 x MB Slam
c- 40sec Cardio

Set 2: EMOM For 6min
40sec Cardio
20sec Rest

WEDNESDAY - AFAP
3 Rounds
Run 500m
20 KB Swings
15 Supine Row

THURSDAY - AMRAP
Set 1: 7min AMRAP
15 x Wall Ball
10 x Burpee
5 x Jumping Pull Up

Set 2: 7min AMRAP
20/15cal Row/Air Bike
20m Walking Lunge

FRIDAY - TABATA
20:10 x 8 (60sec rest)
Wall Sit
Prone Plate Pull
Split Squat iso hold (alt)
Scap Pull Up Hold
Side Plank (alt)

SATURDAY - AFAP
50 Air Squats
5 Burpees
40 Sit-Ups
5 Burpees
30 Lunges (alternating legs)
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
10 meter Bear Crawl
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
30 Lunges (alternating legs)
5 Burpees
40 Sit-Ups
5 Burpees
50 Air Squats
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QuickFit: 12-19th October

10/10/2020

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​Monday -AFAP
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
20m Farmers Walk

Tuesday -F.G.B
FIGHT GONE BAD (1min on each x 3 rounds)
Watt Bike
Sit Up
Plate Ground to OH
Air Squat
KB Swing
Rest

Wednesday - AMRAP
3 x 5min AMRAP w/ 2min Rest

1) 200m Run
10 x Push Up
10 x SDHP

2) 15 x Box Jump
10 x Slam Ball
5 x Burpee

3) 1km Row then
AMRAP Lateral Hop

Thursday -TABATA
TABATA x 5 w/ 60sec Rest
Air Bike
Step Up
Wall Ball
Burpee
Row

Friday - EMOM
Set 1 - EMOM for 10min
12 x RDL
12 x Ring Row

Set 2 - EMOM for 10min
A) 12 x Slam Ball
B) 12 x DB Thruster

Saturday - For Time
4 Round AFAP (40min Cap)
Run 800m (hill)
25 x Burpee Box Over
50 x Wall Ball
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QuickFit: 5th -11th October

10/3/2020

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MONDAY - EMOM
Set 1: EMOM For 8min
a) Push Press x 15
b) Alt Jump Lunge x 8each leg


Set 2: EMOM For 8min
a) 40sec Cardio
b) Burpees x 10


TUESDAY - FGB
On a running 60sec Clock for 3 rounds
-Cardio
-KB High Pull
-DB Curl And Press
-Battle Rope
-Prone Hold
-Rest


WEDNESDAY - AFAP
3 Rounds
Run 400m
15 Wall Ball
5 Box Jumps


THURSDAY - TABATA
Set 1: Alt Tabata 20:10 (8 sets each exercise)
a) Supine Row
b) Push Ups


Set 2: 40:20 x 6
-Cardio


FRIDAY - AMRAP
18min AMRAP
10 x Goblet Squats
10 x DB Ground to OH
10 x MB Slams
Run 100m


SATURDAY - AMRAP
Set 1: 9min AMRAP
15/10cal Cardio
10 x Ring Row
5 x Push Ups


Set 2: 9min AMRAP
Run 250m
20 x Air Squats
10ea Rev Lunge
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QuickFit: 28th -4th OCTober

9/27/2020

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MONDAY - FGB
3 rounds (60seconds each exercise)
Cardio
KB High Pull
Reverse Lunge
Push Ups
Wall Sit
Rest


TUESDAY - TABATA
TABATA 20:10 x 8 (60sec rest between exercises)
Cardio
Box Jumps
Wall Ball
Burpees
Double Unders
Rest


WEDNESDAY - EMOM
Set 1:EMOM For 8mins
Cardio 40secs
20 x Push Press


Set 2: EMOM For 8mins
Cardio 40secs
15 x 1 + 1/4 Goblet Squats


THURSDAY - AMRAP
20min AMRAP
400m Run
21 x KB Swings
12 x Pull Ups/Ring Rows


FRIDAY - AFAP
4 Rounds of:
20/15cals Row/Air Bike
20m Walking Lunge
40m Farmers Carry


SATURDAY - AFAP
5 Rounds
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
10 Cals Row/Air Bike
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QUICKFIT: 21st-27th September

9/20/2020

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MONDAY - AFAP
Set 1: 3 Rounds of:
25/15 Cals Air Bike/Row Erg
15 x Thrusters

Set 2: 3 Rounds of:
250m Run
15 x KB Swings


TUESDAY - FGB
3 rounds (60seconds each exercise)
Battle Rope
Goblet Squat
Ring Row
Step Ups
Cardio
Rest

WEDNESDAY - TABATA
Set 1: TABATA 20:10 x 8 (60sec rest between exercises)
MB Slams
Alt Jump Lunge
Hanging Leg Raise

Set 2: 40:20 x 6
Row/Air Bike/Watt Bike/Versa Climber

THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
15 x Push Press
15 x KB High Pull
10 x Burpee
20m Sled Push

FRIDAY - AMRAP
Set 1: AMRAP 4mins
Run 500m
AMRAP  Wall Ball

1min rest


Set 2: AMRAP 5mins
Run 500m
AMRAP Box Jump

1min rest

Set 3: AMRAP 5mins
Run 500m
AMCAP Row/Air Bike/Versa Climber

SATURDAY - AFAP
Run 250m
21 KB Swings
21 Push Ups
Run 250m
15 KB Swings
15 Push Ups
Run 250m
9 KB Swings
9 Push Ups
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QUICKFIT: 7th-14th September

9/5/2020

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​MONDAY - AMRAP
Set 1: 7min AMRAP
Run 250m
15 x MB Slams


Set 2: 7min AMRAP
20/15cal Row or Air Bike
15 x Wall Ball


TUESDAY - TABATA
20:10 x 8 (60 sec rest)
OH Plate Hold
Wall Sit
Prone Hold
Ring Row Hold
Push Up Hold


WEDNESDAY - FGB
3 rounds (60seconds each exercise)
Push Press
DB Squat
DB Curl and Press
DB Burpee
DB Renegade Row
Rest


THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
10 x Push Ups
10 x Hanging Leg Raise
20m Walking Lunge
20m Sled Push


FRIDAY - AFAP
Set 1: 21-15-9
KB Swing
Sit Ups


Set 2: 21-15-9
Thrusters
Supine Row


SATURDAY - AFAP
Filthy 30
Complete AFAP (25min Cap)
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunge Steps
30 Knees-to-Elbows
30 Push Presses
30 MB Slams
30 Wall Ball Shots
30 Burpees
30 Double-Unders
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QUICKFIT 31st August-5th September

8/30/2020

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Picture
MONDAY - TABATA
TABATA 20:10 x 8 (60sec Rest)
A) Air Bike
B) Step Up
C) Wall Ball
D) Burpee
E) Row


TUESDAY - AFAP
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
​20m Farmers Walk


WEDNESDAY - 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


THURSDAY - Fight Gone Bad
A) Lateral Hop
B) DB Burpee
C) Sit Up
D) Shuttle (Either 10m or 4-8-12)
E) Thruster
F) Rest


FRIDAY - AMRAP
AMRAP in 16min
8 x Goblet Squat
8 x Slam Ball
8 x SDHP
* Every 4min starting on 0 run 200m (4 runs)


SATURDAY - AMRAP
20min AMRAP
800m Hill Run Buy In
——————————-
15 x Wall Ball
10x Burpee
5 x Box Jump
200m Run ​
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quickFit: 24th-30th August

8/23/2020

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MONDAY
Set 1: EMOM for 12mins
8each x Shoulders Elevated Hip March
5 x Iso Reps Plate Bench Pull (5 sec Hold)
8each x Half Kneeling Pallof Press


Set 2: EMOM for 6mins
a) 40sec Hard cardio


TUESDAY
FGB - 3 rounds
Wall Ball
Box Jumps
KB Swing
Elevated Push Ups
Cardio
Rest


WEDNESDAY
AFAP (20min Cap)
5-10-15-20-25-30
Cals on air Bike or Row Erg
Supine Row
Sit Ups


THURSDAY
A) Tabata 20:10 x 8 (60sec rest between exercises)
Mini Band Side Walk (alt sides each 20sec)
Banded Face Pull
Dead bugs


B) Alt Dubata 40:20 x 8 (4 on each)
Sled Push Or Battle Rope
Burpees


FRIDAY
AMRAP 20mins
250m Run
5 x Pull Ups
10 x Push Ups
15 x Squats


SATURDAY
For Time
1000m Row, 2000m Air Bike or 2250m Watt
50 x Thrusters
30 x Supine Rows
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  • Home
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  • Training Packages
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  • Links
  • QUICK FIT DAILY WORKOUTS
  • Online Coaching
  • Jump Lab