VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 31st June-6th May

5/30/2021

 
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Monday - For Time
Complete AFAP on 8 minute clock (3 sets)
40/30 cal Row or Air Bike
15 x Burpees
10 x Toes to Bar/Hanging Leg Raise

Tuesday - AMRAP

a) 3 x 2min AMRAPS with 2mins Rest
Row 250m
AMRAP DB Push Press

b) 3 x 2min AMRAPS with 2min rest
500m Air Bike
AMRAP KB Swing

Wednesday - EMOM
EMOM For 24 Mins
(perform 3 set on each station consecutively and rest 1min before moving to next exercise)


A) 10 Cal Air Bike x 3
1min rest
B)12 Cal Row x3
1 min rest
C) Run 200m x 3
1 min rest
D) 8-10 x Burpee Box Jump x 3
rest 1 Min
E) 30m Sled Push x 3
1min Rest
F) 30 x Double Unders (75 x Singles) x 3 

Thursday - TABATA
Set 1:
Alt Tabata (8mins)

-  Body Row
- Push Ups

Set 2:
Alt Tabata (8mins)
- Goblet Squat
- KB RDL

Friday - FGB
A) Wall Ball

B) Push Press
C) Reverse Lunge
D) SDHP
E) Air Bike​
0 Comments

QuickFit:24th-30th May

5/23/2021

 
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MONDAY - AMRAP
Set 1: 7min AMRAP
12 x DB Thrusters
6 x Burpees


rest 2mins


Set 2: 7min AMRAP
15cal Row/Air Bike
30 x Russian KB Swings


TUESDAY -Tabata
20:10 x 8 (60sec Rest)
-Rev Lunge
-Ring Row
-Goblet Squat
-DB Floor Press
-Sit Ups


WEDNESDAY -For Time
Row 1000m or Bike 2250m
50 Thrusters
30 pull ups/ring rows


THURSDAY -EMOM
EMOM For 20mins
a) 40sec Cardio
b) 12 KB RDL
c) 10 DB Floor Press
d) 12 Plate Ground to OH
e) 40 sec Prone Hold


Friday - FGB
-MB Slams
-Walking Lunge
-Elevated Push Ups
-Jumping Pull Up
-Cardio
-Rest
0 Comments

QuickFit:17th-23rd May

5/14/2021

 
MONDAY - AMRAP
Set 1:
AMRAP in 7mins
10 x Cal Row or Airbike
20m Waling Lunge

Set 2:
AMRAP in 7mins of
15 Wall Ball
10 Burpees

TUESDAY -TABATA
20:10 x 8 (60sec Rest)
-Goblet Squats
-Ring Row
-MB Slams
-Side Plank (alt sides)
-Cardio

WEDNESDAY -For Time
3 Rounds (20min Cap)
Run or Row 500m
20 x Push Press
10 x Box Jump/Step Ups (each leg)
rest 60sec

THURSDAY -EMOM
EMOM For 20mins
-40sec Cardio
-6ea Split stance RDL
-10ea Single arm chest press
-5 x Pull Ups
-10 each 1/2 Kneeling Pallof Press


Friday - FGB
Running 60sec clock 3 rounds
-KB High Pull
-Elevated Push Ups
-DB Curl and Press
-Alt Reverse Lunge
-Cardio
-Rest
0 Comments

quickFit: 9th-16th May

5/9/2021

 
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MONDAY - FGB
On the min x 3 rounds
-Row
-Wall Ball
-Push Press
-Box Jump
-High Pull
-Rest


TUESDAY -AMRAP
18min AMRAP
400m Run
2 Rounds of
5 pull ups
10 push ups
15 Squats


WEDNESDAY -Tabata
20:10 x 8 (60sec Rest)
-Wall Sit
-Plate Bench Pull Iso Hold
-RFESS Iso Hold (alt Legs)
-Hang
-Prone Hold


THURSDAY -For Time
5-10-15-20-15-10-5
Cal Air Bike/Row
Burpee`


Friday - EMOM
EMOM For 20mins
a) 40sec Cardio
b) 15 KB Swings
c) 12 Ring Rows
d) 40 sec Pele
e) 15 Sit Ups
0 Comments

QuickFit:3rd-9th May

5/2/2021

 
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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 - Tabata

Tabata 20:10 x 8 sets (Rest 1min)
Cardio
KB High Pull
Push Press
Plate Iso Bench Pull
Sit Ups

Wednesday - F.G.B

Running clock 1min stations for reps x 3 rounds
DB Thrusters
MB Slams
MB Lunge & Twist
Box Jump
Skipping
Rest

Thursday -AMRAP
20min AMRAP
Row/Air-bike 25/30cal/Run 400m
20 KB Swings
10 Pull Up/Ring Row

Friday -For Time
A. 20-15-10
KB Snatch Pull
Sit Ups
B. 20-15-10
Goblet Squats
HR Push Ups
C. 20-15-10
KB Horn Press
Supine Row
0 Comments

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