VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit - 1st -7th June

5/31/2020

 
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Monday - F.G.B
Running clock 1min stations for reps x 3 rounds
DB Thrusters
MB Slams
MB Lunge & Twist
Box Jump
Skipping
Rest

Tuesday - EMOM
EMOM For 12mins
KB Halo 40sec
KB High Pull x 12
1/2 Kneeling KB Press x 6 Each

2) EMOM For 8 mins
DB Push Press x 10-15
Alt Jump Lunge x 10-16

Wednesday - AMRAP
3-minute AMRAP of
AMRAP in 3 minutes of
10 x DB Curl And Press
6 x Push-Ups
9 x Air Squats

Then Rest 1 minute. Repeat 5 times (19 minutes)

Friday - Tabata
20:10 x 8 60sec rest
Push Press
Hollow Hold
Batwings
Rocky Solo
Squat Jumps

Saturday - 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
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Quick Fit - 25th May

5/24/2020

 
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Quick Fit - 25th May-31st May


Monday - Tabata
Tabata 20:10 x 8 sets (Rest 1min)
Mt Climber
KB High Pull
Elevated Push Ups
Plate Iso Bench Pull
Sit Ups


Tuesday - AMRAP
20min AMRAP
5 x Push Ups
10 x Supine Body Row
15 x Squats
120sec Skipping


Wednesday - EMOM
(1) EMOM for 10mins
Goblet Squats
Tall Kneeling DB Press


(2) EMOM for 9mins
10-15 x KB Swings
10 x Reverse Lunges
10 x MB Slams


Friday - For Time (cap 25mins)
10 Burpees
30 KB Deadlifts
10 Burpees
30 DB Curl and Press
10 Burpees
30 Goblet Squats
10 Burpees
30 DB Push Press
10 Burpees
30 Goblet Tall Kneeling to Standing
10 Burpees
30 KB Swings
10 Burpees
30 KB High-Pulls
10 Burpees
30 DB Snatches (Left Hand)
10 Burpees
30 DB Snatches (Right Hand)
10 Burpees
30 Renegade Row


Saturday - F.G.B
Plate Ground to OH
KB Halo
Box Jump/Step up
KB Figure 8
Lat Line Hop
Rest
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Quick Fit Workouts 18th-23rd May

5/17/2020

 
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Monday – AMRAP
8min AMRAP of
12 x Air Squat
8 x Supine Row
4 x Push Ups
--------rest 2mins-------- 
8min AMRAP of
12ea x Mt Climber
8ea x Reverse Lunge
4 x Burpees
 
Tuesday – F.G.B
3 Rounds 1 min stations
  1. KB Swing
  2. Goblet Squat
  3. Push Press
  4. Bent Over DB Row
  5. Skipping
  6. Rest
 
Wednesday- Tabata
  1. Thrusters
  2. Prone Hold
  3. DB Curl And Press
  4. Side Plank (alt sides)
  5. Renegade Row
Rest 60 sec between each Tabata
 
Friday -  EMOM
EMOM for 9mins
  1. 6each x OH Plate Reverse Lunge
  2. 10 x DB Floor Press
  3. 10 x Sit Ups
--------Rest 2 mins--------
EMOM For 9mins
  1. 40sec lateral line hop
  2. 40sec Spanish Squat Hold
  3. 40 sec Hollow Hold
 
Saturday – For time
20-15-10-5-10-15-20
On the spot Inchworm
Tall Kneeling to standing
Burpees
Double Under
(cap 25 mins)
 
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