VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Wednesday

5/30/2017

 
Set 1:
Every 90sec for 9mins
5 x Deadlifts

Set 2:
Tabata - KB Swings

Set 3:
1 min on 1min off x 2 (rest 3mins between exercises) 20mins
-air bike
-sled push/battle Rope
-row
-burpee to target

0 Comments

Fitness Program- Tuesday 30th May

5/29/2017

 
Set 1: EMOM for 10mins
a) 8 x L seated DB press
b) 12 x Batwings (prone)

Set 2: 7min AMRAP
5-10-15-10-5......(repeat)
DB push press
Jumping pull ups
Mt Climber (each leg)

Set 3: 5 rounds (15min cap)
100m farmers walk
15 x Wall Ball
20 x Lateral Hop
0 Comments

Fitness Program - Monday 29th May

5/28/2017

 
Set 1: Every 90 Seconds for 9mins
5 x Thrusters

Set 2:
EMOM For 15mins
a) 20/30meter Sled Push
b) 10m OH Plate Lunge
c) 8/10cal Row
d) 6ea x Renegade Row
e) Rest

Set 3:
4 x 250m Run on 2mins
​
0 Comments

Fitness Program - Friday 26th May

5/25/2017

 
Set 1:
Every 2mins for 12mins
5 each Leg Reverse lunge to Single leg deadlift (DB Each Hand)

Set 2:
Tabata: 
KB Swings

Set 3:
12min AMRAP
5-10-15-20-15-10-5.........
Burpees
DB Push Press
Air Squats
​

0 Comments

Fitness Program - Wednesday 24th May

5/23/2017

 
Set 1:

EMOM FOR 10mins
A) 10 x Goblet Squat
B) 3-5 x Box Jumps

Set 2:
7min Sled Relay

Set 3:
EMOM For 20mins
a)8/10/15cal Row or Air Bike
b) 10/15 x Wall Ball
c) 20m Bear Crawl
d) 10/15 x Plate Ground to Overhead
e) 40sec Skipping 
​
1 Comment

Fitness Program - Tuesday 23rd May

5/22/2017

 
Set 1: 
EMOM For 12mins
Min 1: 10 x KB High Pull
Min2: 5ea x Goblet Reverse Lunge

Set 2: Conditioning
Every 5mins for 25mins (5 sets)
Complete in 3 mins
Run 250m
AMRAP
5 x DB Thrusters 
5 x Burpees

Rest 2 mins and repeat x 5
0 Comments

Fitness Program - Monday 22nd May

5/21/2017

 
Set 1:
Every 90 sec for 9mins
Push Press
Set 1-2 x 8 Reps
Set 3-4 x 5 Reps
Set 5-6 x 3 Reps

Set 2:
EMOM For 12mins
a) 5 x Push Ups
b) 10 x Incline Batwings
c) 8 x Hanging Knee Raise

Set 3:
9min AMRAP
Buy in 400m Run 500m/Row/1000m Air Bike
AMRAP Of:
10 Burpees
10 x DB Thrusters
​
0 Comments

Fitness Program - Friday 19th May

5/18/2017

 
Set 1:
EMOM For 10mins
a) 40 secs of Row/Air Bike
b) 40 secs of Wall Ball
c) 40 secs of Hollow Hold

Set 2:
7min AMRAP
15 x Push Press
10 x Jumping Pull Ups
5 x Box Jumps

Set 3:
Tabata:
Burpees

Set 4:
EMOM For 9mins
a) 6 x Supine Roll Down
b) 20 x Russian Twist
​c) 8 x Crunch (3 sec hold)
0 Comments

Fitness Program - Wednesday 16th May

5/16/2017

 
Set 1:
Every 90 seconds for 9mins (6sets)
6 x Deadlifts

Set 2:
EMOM For 6mins
10m MB Lunge - Twist

Set 3:
2min Efforts:1min Rest 
a) Row/AirBike
b) 10 x Thrusters/20 x Lat Hops
c) Sled Push
d) 10 x Plate Ground to OH/ 10 x Burpees
e) 30 sec RH Side Plank/30sec LH Side Plank
​
0 Comments

Fitness Program - Tuesday 15th May

5/15/2017

 
Set 1:
EMOM For 12mins
a) 10 x L Seated Press
b) 12 x Incline Batwings
c) 10 x Hanging Leg Raise

Set 2:
Every 90secs for 6 mins (4sets)
3-5 x Eccentric Pull Ups

Set 3:
12min AMRAP
Run 400m
21 x KB Swings
12 x Body Row
​
0 Comments
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