VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 1st-7th May

2/28/2021

 
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MONDAY - EMOM
EMOM For 20mins
-40 sec Cardio
-10 x Goblet Squats
-10 x Eccentric Slide Board Hammy Curl
-10 x L Lateral Raise
-10 x Deadbug


TUESDAY -FGB
On 60sec Clock x 3 Rounds
-Battle Rope
-Air Bike
-Row
-Versa/ Sled Push
-100m, 200m or 250m Run (choose by ability)
-Rest


WEDNESDAY - AMRAP
Set 1: 6min AMRAP
400m Run
then
AMRAP of
12 x KB Swings
6 Ring Row/Pull Ups


Set 2: 6min AMRAP
400m Run
then
AMRAP of
15 x Wall Ball
9 x Burpees


THURSDAY -Tabata
Alt Tabata 20:10 x 8 (on each exercise 16 in total) Rest 2mins
Tabata 1
a1) Alt jumping Lunges
a2) Push Press


Rest 2mins


Tabata 2
b1) Cardio
b2) MB Slam


Friday - For Time

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
15 Lunges (each leg)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
15 Lunges (each leg)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
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QuickFit: 22nd-28th Feb

2/21/2021

 
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MONDAY - For Time (20min Cap)
500 Meter Run
immediately followed by…


Two rounds of:
20 Burpees
10 Pull-Ups
20 KB Swings
10 Sit Up


immediately followed by…
500 Meter Run


TUESDAY -EMOM
Set 1
EMOM for 9mins
a)6 x 1+1/4 Goblet Squat
b)8 x DB Floor Press with Glute Bridge Hold
c)10ea x Deadbug


Set2
EMOM For 8mins
10 x MB Slams
3 x Burpees


WEDNESDAY - FGB
On a Running 60sec clock x 3rounds
-Wall Ball
-Inch worm (on the spot)
-Plate Ground to OH
-Tall Kneeling To Standing
-Cardio
-Rest


THURSDAY -AMRAP
20min AMRAP
20m Walking Lunge
15 x Push Press
10 Sit Ups
** Every 5mins (minute 5:00,10:00.15:00) Run 400m**


Friday - TABATA
20:10 x 8 (60sec Rest)
-DB Step Up
-Batwings
-KB High Pull
-Skipping
-Cardio
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QuickFit: 15th-21st Feb

2/14/2021

 
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MONDAY -TABATA
5 x Tabata w/ 60sec Rest
-Prone Hold
-KB Swing
-Ring Row
-Goblet Squat
-Row
-Rest


TUESDAY -For Time (cap 27mins)
5 round for time
10 x Push-Ups
10 x DB Thrusters
10 x V Sit Ups
10 x KB Deadlifts
10 x Burpees
10 x Kettlebell Swings
10 x Supine Row


WEDNESDAY - EMOM
Set 1: EMOM for 10mins
-Goblet Squats
-Tall Kneeling DB Press


Set 2: EMOM for 9mins
-10-15 x KB Swings
-10 x Reverse Lunges
-10 x MB Slams


THURSDAY -FGB
-Plate Ground to OH
-KB Halo
-Box Jump/Step up
-Lat Line Hop
-Cardio
-Rest


Friday - AMRAP
25min AMRAP
Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one)


In remaining Time AMRAP of


15 x Wall Ball
30 x Double Unders
10 x Burpees
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QUICKFIT: 8th-14th FEBRUARY

2/7/2021

 
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MONDAY -AMRAP
AMRAP 20mins
250m Run
10 x KB Swings
5 x Pull Ups
10 x Wall Ball
5 x Burpees


TUESDAY -TABATA
Set 1
Alternate exercises 20:10 x 8 each exercise
- Push Press
- Box Jump


Set 2
40:20 x 8
Cardio choice


WEDNESDAY - For Time
4 Rounds of
500m Run
15 x Goblet Squats


THURSDAY -EMOM
EMOM For 20mins
- Cardio 40sec
- OH Plate Walk 30m
- 15 x Plate Ground to OH
- 10 x Lat Plate Hop
- Plate Walking Lunge 10m


Friday - FGB
on 60sec Clock
-Cardio
-MB Slams
-Cardio
-KB High Pull
-Cardio
-Rest
0 Comments

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