VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuikckFit: 23rd-29th May

5/23/2022

 
MONDAY
Set 1
EMOM For 8mins
a) 10m DB Walking Lunge
b) 6 x 1+1/4 Squats

Set 2
7min AMRAP
10cals Cardio
20 Air Squats

TUESDAY
5 Rounds of
400m Run
20 KB Swings
10 Ring Rows
(25min Cap)

WEDNESDAY
Set 1
EMOM For 8mins
a) 10 x DB Chest Press
b) 20 x Banded Seated Row

Set 2
Tabata (20:10 x 8 60sec rest)
- Plate Ground to OH
- MB Slam
- Prone Hold

THURSDAY
EMOM For 30mins
- 6 x Box Jumps
- 7 x Burpees
- 8 x Push Press
- 9 x Front Squats
- 10cals Cardio

Friday
Set 1
EMOM For 8mins
a) 5 ea Single Leg RDL
b) 10ea SL Around the world (balance pad)

Set 2
7min AMRAP
500m Air Bike
250m Run
0 Comments

QuickFit: 16th - 22nd May

5/15/2022

 
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MONDAY
Set 1
EMOM For 8mins
-10 x Goblet Squats
-10ea x Alt Hamstring Chair Holds


Set 2
21-15-9
Cals on Cardio
KB Swings
Push Press


TUESDAY
25min AMRAP
Buy in of
2000m Row/5000m Bike
then in remain time complete AMRAP of
5 x Burpees
10 x Thrusters
15 x Plate Ground to OH
20 x Sit Ups


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Glute Bridge DB Floor Press
-10 x Supine Row


Set 2
Tabata 20:10x8 (rest 60sec between exercises)
-Squat Jumps
-MB Slam
-Cardio


THURSDAY
EMOM for 30mins
-40sec Cardio
-8ea x Rev Lunge
-6-10 x Push Ups
-5ea x Reach Through Turns
-15ea x Lat line Hop


Friday
Set 1
-6ea x Split Stance Glut Bridge
-30-40sec Spanish Squat


Set 2
FGB (60sec Stations x 3 Rounds)
-Inch Worm Push Ups
-Alt Lateral Lunge
-Alt Tall Kneeling To Standing
-Bent Over MB Chet Pass (into floor)
-Cardio
-Rest

Saturday

5 rounds Of:
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups

Finisher Coaches Choice ​
0 Comments

QuickFit: 9th-15th May

5/8/2022

 
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MONDAY
Set 1
EMOM For 8mins
-8 x Goblet Squats
-12 x Hip Extensions

Set 2
40:20 x 5 rounds

-Cardio
-Push Press

TUESDAY
FGB
60sec Running Clock x 3 Rounds
-Ring Row
-Air Squats
-Elevated Push Ups
-Alt Reverse Lunge
-Cardio

WEDNESDAY
Set 1
EMOM For 8mins
-8 x L Lateral Raise
-12 x Incline Batwings

Set 2
Complete AFAP
150/100Cals on either Air Bike or Row/Ski Erg

THURSDAY
EMOM For 20mins
-15 x KB Swings
-6 x Box Jumps/6ea Step Ups
-12 x DB Curl and Press
15 x Sit Ups
40sec Cardio

Friday
Set 1
EMOM For 8mins
-20ea x Mini Band Side Walk Steps
-30sec Chinese Plank


Set 2
10min AMRAP
10/8 Cals Row/Air Bike
10 MB Slams
10 KB High Pull
30sec Prone Hold

Saturday
4 x 5min AMRAP w/ 2min Rest

a)500m Run
Then
10 x Push Up
10 x SDHP


b) 1km Row/Ski Erg
Then
AMRAP Burpees

Alternate between each Amrap
​
​Coaches Choice Finisher
0 Comments

QuickFit: 2nd - 8th May

5/1/2022

 
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MONDAY
Set 1
EMOM For 8mins
-6ea x Front Foot Elevated Reverse Lunge
-10ea x Shoulders Elevated Hip march

Set 2
FGB

1min Running Clock for reps x 3 Rounds
-Cardio
-DB Curl And Press
-Reverse Crunch
-Rest

TUESDAY
25min AMRAP
30/20 cals Erg or Air Bike
+2 Frogger
20m Waling Lunge
+1ea Reach Through Turn

WEDNESDAY
Set 1
EMOM For 8mins
-10 x DB Flys
-12 x Ring Row

Set 2
Alternating TABATA
20:10 x8 each exercise
-MB Slam
-Sit Ups

THURSDAY
EMOM For 30mins
-40sec Cardio
-12 x Plate Ground to OH
-40 sec Cardio
-12 x Goblet Squats
-40sec Cardio
-12 x Push Press

Friday
Set 1
EMOM For 8mins
-12 x Glute Bridge - Band
-6 ea x Band Standing Hamstring Curl

Set 2
5 Rounds of
5 x Burpees
10 cals Air Bike
rest 60sec


Saturday
25min AMRAP
Run 400m
2 Rounds of:
5 x Pull Ups
10 x Push ups
15 x Air Squats

Finisher Coaches Choice
0 Comments

QuickFit: 25 April -1st May

4/24/2022

 
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​MONDAY
Set 1
EMOM For 8mins
- 6ea x DB Reverse Lunge
- 12ea x Mini Band Fire Hydrant

Set 2
3 Rounds of

25/20cals Cardio
20 x Plate Ground To OH
15 x Plate Squat

TUESDAY
FGB
1min Running Clock for reps x 3 Rounds
-Cardio
-KB Swings
-Box Jump/Step up
-Ring Row
-Cardio
-Rest

WEDNESDAY
Set 1
EMOM For 8mins
- 10 x Seated DB OH Press
- 12 x Batwings

Set 2
AMRAP
10min AMRAP
10 x Thrusters
10 x Burpees
250m Run/Row

THURSDAY
DUBATA 40:20 x 4 Rounds
-Sled Push/Versa Climber
-Battle Rope/Ski Erg
-Air Bike
-Row Erg
-Rest

Friday
Set 1
EMOM For 8mins
- 30-40 sec Chinese Plank
- 8ea x DB Step Up

Set 2
EMOM For 9mins
- 15 x MB Slam
- 15 x Sit Ups
- 10m Bear Crawl

Saturday
20min AMRAP
Run 100m
10 x Push Press
10 x KB Swings
10 x Box Jumps


Finisher Coaches Choice
0 Comments

QuickFit: 18th-24th April

4/18/2022

 
Monday
Set 1:
EMOM For 8min
a) 6ea Step Down (Slow Down off Box)
b) 10ea Alt Chair Hold

Set 2:
40:20 x 3 Rounds
- Sled Push
- Plate Ground to Overhead
- Ring Rows
- Sit Ups

Tuesday
Set 1:
FGB
On a running clock complete AMRAP in 60secs on each exercise. x 3 Rounds
- Row/Airbike (cals)
- KB High Pull
- Box Jump/Step Up
- Push Press
- Burpee

Wednesday
Set 1:
EMOM for 8min
- 8 x Seated DB Press
- 6 x Pull Ups/12 x Lat Pull Down

Set 2:
3 Rounds Of
Run 400m
20 KB Swings
10 Supine Body Row

Thursday
EMOM For 30mins
- 40 sec Double Unders
- 10 x OH Squats
- 40 sec Double unders
- 12 x Bent Over Row
- 20 x Sit Ups

Friday
Set 1:
EMOM For 8mins
a) 6 x RDL 
b) 8 x Goblet Squat

Set 2:
10min AMRAP
12 x MB Slams
40m Farmers Walk
250m Run

Saturday
Predator Training
30 sec Max Efforts with 60secs rest

To get the most of this you need to go HAM on the 30 sec efforts, no costing. If you blow out in 15 secs that cool but you should be needing the rest right from set 1.

Station 1: MB Slams (does not need to be heavy, Move fast)
Station 2: Air Bike/Row
Station 3: Lateral MB Ball Toe Taps
Station 4: Burpees

4 sets of each (24mins)
0 Comments

QuickFit: 11th-17th April

4/10/2022

 
Picture
MONDAY
Set 1
EMOM For 8mins
-10 x Goblet Squats
-10ea x Alt Hamstring Chair Holds


Set 2
21-15-9
Cals on Cardio
KB Swings
Push Press


TUESDAY
25min AMRAP
Buy in of
2000m Row/5000m Bike
then in remain time complete AMRAP of
5 x Burpees
10 x Thrusters
15 x Plate Ground to OH
20 x Sit Ups


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Glute Bridge DB Floor Press
-10 x Supine Row


Set 2
Tabata 20:10x8 (rest 60sec between exercises)
-Squat Jumps
-MB Slam
-Cardio


THURSDAY
EMOM for 30mins
-40sec Cardio
-8ea x Rev Lunge
-6-10 x Push Ups
-5ea x Reach Through Turns
-15ea x Lat line Hop


Friday
Set 1
-6ea x Split Stance Glut Bridge
-30-40sec Spanish Squat


Set 2
FGB (60sec Stations x 3 Rounds)
-Inch Worm Push Ups
-Alt Lateral Lunge
-Alt Tall Kneeling To Standing
-Bent Over MB Chet Pass (into floor)
-Cardio
-Rest

Saturday

AMRAP (with a Partner) in 24 minutes
  • 7 Burpees
  • 6/4 calorie Assault Airbike
  • 3 Right-Arm Dumbbell Hang Clean-and-Press
  • 3 Left-Arm Dumbbell Hang Clean-and-press
  • 20m walking Lunge
  • Partners switch after each full round.
  • **every 5mins Run 250m as a pair**
On a 24 minute clock, with a partner, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round after a high five, then Partner 2 completes a full round, then switch again. Continue in this way for the full 24 minutes.



0 Comments

QuickFit: 4th-10th April

4/3/2022

 
Picture
MONDAY - TABATA
Set1
20:10 x 16 (4ea Side)
a) RHS Single Leg Box Squat
b) LHS Single Leg Box Squat
c) RHS Turkish Sit Up
d) LHS Turkish Sit Up

Set 2
40:20 x 10 (5 each)
a) Cardio
b) 10 x KB High Pull/10x Supine Row

TUESDAY -FOR TIME
0:00-8:00
12-10-8 Calories
(between cals preform)
10 x Push Press
10 x Goblet Squats

8:00-16:00
12-10-8 Calories
(between cals preform)
5 x Inch Worm Push Ups
10 x Russian KB Swings

16:00-24:00
12-10-8 Calories
(between cals preform)
10ea x Mt Climber
20 x Pogo Hops

WEDNESDAY- EMOM
Set 1
EMOM For 8mins
a) 10 x KB RDL
b) 8ea x Single Arm DB Row

Set 2
EMOM For 12mins
a)10 x Thrusters
b)15 x Plate Ground to OH
c) 20 x MB Toe Taps
d) 30 sec Cardio

THURSDAY -FGB
Set 1
EMOM For 6mins
a) 10 x DB Chest Press
b) 6ea x RFESS

Set 2
On a running 60sec clock for 3 rounds
-Reverse Lunge Steps
-DB Curl and Press
-MB Slams
-Breakdancers
-Cardio
-Rest

Friday - AMRAP
Set 1
AMRAP for 7mins
15 x Band seated Row
10ea x Shoulders Elevated Hip March
Rest 30sec

Set 2
10min AMRAP of
3ea x Alt Single Arm DB Ground to OH
3ea x Bench Step Ups
6 x Plate Sit Ups
**Every min Complete 3 Burpees**
0 Comments

QuickFit: 28th March - 3rd April

3/27/2022

 
Picture
MONDAY
Set 1
EMOM For 8mins
-40sec Spanish Squat
-10ea x Ehoulders Elevated Alt Hip March

Set 2
EMOM For 12mins
-40sec Cardio
-15 x KB Swings
-10 x Supine Rows

TUESDAY
25min AMRAP
10-15-20-25-30cals Cardio
5-10-15-20-25 Push Press
3-6-9-12-15 Pull ups/Ring Rows
(if you complete the rep scheme start back at start and continue until 25mins is up)

WEDNESDAY
Set 1
EMOM For 8mins
-12ea x DB Scarecrows
-40 sec Iso Plate Bench Pull

Set 2
3 Rounds of
250m Run
20m Walking Lunge

THURSDAY
40 work :20rest  x 4 Rounds of
-Cardio
-Burpees
-Step Ups
-Cardio
-Sit Ups

Friday
Set 1
EMOM For 8mins
-8ea x KB RDL
-6ea x Slide Bored Rev Lunge

Set 2
Alternating Tabata (20:10 x8 each exercise0
- Alt Jump Lunge
- Push Press

Saturday
EMOM For 30mins
- 10 x DB Hang Clean and Press
- 10 Cals Air Bike
- 10 x MB Slams
- 100m Run
- 10 x MB Thrusters
​-  10cal Row

0 Comments

Quickfit: 21st-27th March

3/20/2022

 
Picture
MONDAY
Set 1
EMOM For 8mins
-8ea x RFESS
-10ea x Alt Chair Hold


Set 2
20:10 x 8 (60sec Rest between Exercises)

-MB Slams
-MB Thrusters
-Cardio


TUESDAY
5 Rounds of
250m Run
10 x Push Press
10ea x Jumping Lunge
20/15cals Air Bike/Row Erg


(20min Cap)


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Seated DB Press
-10 x Reverse Flys


Set 2
EMOM For 12mins
-40sec Cardio
-20 KB Swings
-10 Pull ups/15 Ring Row


THURSDAY
21min AMRAP
Buy in 1000m Run (4 Block Runs)
Complete am rap in left over time of
5 Box Jumps
10 Push Ups
15 Sit Ups
20 Air Squats


Friday
Set 1
EMOM For 8mins
a) 8 x KB RDL
b) 10 x Goblet Squat


Set 2
FGB
60sec stations running clock 3 rounds
-Sled Push/Versa Climber
-MB Toe Taps
-Prone Hold
-Rest



Saturday
"Lucky 13"


3 Rounds for Time

13 Pushups

13 Situps

13 Box Jumps

13 Kettlebell Swings

13 Push Press

13 Walking Lunges (each leg)

13 Mountain Climbers

13 Hang Leg Raise

13 Pullups/Supine Row

13 Bench Dips

13 Air Squats

13 Hip Extensions

13 Burpees​



Finisher
Coaches Choice
0 Comments
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