VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 26th April-2nd May

4/25/2021

 
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MONDAY - FGB
On the min x 3 rounds
Cardio
Plate Ground To OH
Ring Row
Goblet Squat
Prone Hold
Rest

TUESDAY -AMRAP
Set 1
7min AMRAP
10/15 Cal Row/AirBike
20 x Wall Ball

Set 2
7min AMRAP
Run 250m
20 KB Swings


WEDNESDAY - TABATA
20:10 x 8 (60sec Rest)
Alt Jump Lunge
Push Ups
Iso Plate Hold - Bench
MB Slam
Cardio


THURSDAY -For Time
Set 1
21-15-9
Thrusters
Burpees


Set2
21-15-9
Air Bike/Row (cals)
Push Press


Friday - EMOM
EMOM FOR 25mins
RFESS x 6ea
DB Floor Press x 10
KB RDL x 10
Bent Over DB Row x 10
Hanging Leg Raise x 8
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QuickFit: 19th-25th April

4/18/2021

 
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MONDAY - EMOM
EMOM For 20mins
a) 8 x Goblet Squats
b) 12 x Push Press
c) 15 x MB Slam
d) 30 sec Dead Bug
e) 40sec Cardio


TUESDAY -FGB
On the min x 3 rounds
Cardio
Wall Ball
Burpee
Walking Lunge
Ring Row
Rest


WEDNESDAY - AMRAP
Set1: 8min AMRAP of
20/25cal Air Bike or Rower
20 x Thrusters


Set 2: 8min AMRAP
Run 250m
25 x KB High Pull


THURSDAY -Tabata
20:10 x 8 (60sec Rest)
Row
Sit Up
Air Bike
Reverse Crunch
MB Wood Chop


Friday - For Time (20min Cap)
“The Dirty 30”


30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Lunges
30 Knees-to-Elbows
30 Push Presses
30 KB Deadlift
30 Wall Bal
30 Burpees
30 Double-Unders
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QUICKFIT: 12th - 18th APRIL

4/11/2021

 
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MONDAY - For Time
Set 1:
21-15-9
Cal Row/AirBike
Burpee

Set 2:
Run 250m
21 KB Swings
Run 250m
15 x KB Swing
Run 250m
9 x KB Swings

TUESDAY -EMOM
Set 1:
EMOM For 12mins
a) 1 + 1/4 Goblet Squat x 6
b) Hamstring Alternating Chair Hold x 6ea (3 sec hold)
c) Single Leg Eccentric Calf Raise x 8ea (2 feet up 1 foot down)

Set 2
EMOM for 9mins
L seated DB Press x 10
Batwings x 12
1/2 Kneeling Pallof Press x 8ea

WEDNESDAY - FGB
On the min x 3 rounds
-Cardio
-MB Slam
-Box Jumo
-Push Press
-Wall Ball
-Rest

THURSDAY -AMRAP
23min AMRAP
Run 400m
10m Walking Lunge
10 Push Ups
10 Sit Ups
10m Walking Lunge
Row 250m or Air bike 500m
Rest 60sec

Friday - Tabata
20:10 x 8 (60sec Rest)
-Shoulders Elevated Hip March
-L Lateral Raise
-KB RDL
-Supine Row
-Prone Pull Through
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