VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QUICKFIT: 30th Jan-6th FEB

1/30/2022

 
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MONDAY
Set 1
EMOM For 8mins
-40sec Spanish Squat
-10ea x Shoulders 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 exercise)
- Alt Jump Lunge
- Push Press

Saturday
25min AMRAP
Buy in: 2000m Row/Run

Then in remaining time Complete AMRAP of
25 x KB Swings
20 x Ring Rows
15 x DB Thrusters
10 x Burpees

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QuickFit: 24th-30th Jan

1/24/2022

 
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​MONDAY - FGB
Set1
EMOM For 60mins
a) 25sec each RFESS ISO
b) 45sec Plate Row Iso
Set 2
On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds
-OH Plate Lunge
-Plate Ground to OH
-KB High Pull
-KB Horn Press
-Cardio
-Rest

TUESDAY -AMRAP
Set 1
7min AMRAP Of
8 x Bent Over Row
8 x Front Squats
30sec Rest
Set 2
5 Rounds of
Row 250m, Run 250m Bike 500m
15 KB Swings
5 Pull Ups

WEDNESDAY- TABATA
Set 1
Alt Tabata (4each)
-DB Floor Press
-Sit Ups
Set 2
Dubata (40:20 x 8ea exercise)
-Battle Rope/Sled Push/Versa
-Air Bike/Row Erg

THURSDAY -FOR TIME
Set 1
3 Rounds of
10 x Feet Elevated Ring Row
10 x Slide Board Hammy Curls
Rest 60sec
Set 2
For time
1000m Row
50 Thrusters
20 Burpees

Friday - EMOM
Set 1
EMOM For 8mins
a) 10 x DB OH Press
b) 8 x 1 + 1/4 Goblet Squat
Set 2
EMOM For 12mins
a) 20m D Ball Carry
b) 10 x DB Curl And Press
c) 30 sec Hollow Rock
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QUICKFIT: 17TH-23RD JANUARY

1/16/2022

 
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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 
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QUICKFIT: 10-17th January

1/9/2022

 
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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


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