VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Quick Fit 29th-4th July

6/28/2020

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


Tuesday -TABATA
set 1: Alternating DUBATA 40:20 x 4each
Burpees
Wall Ball


set 2:  Alternating Tabata 20:10 x 8each
Skipping
OH Plate Lunge


Wednesday - EMOM
Set 1: EMOM For 12mins
Single Arm OH Walk 10m each
Plate Ground to OH x 12
Prone Hold 40sec


Set 2: EMOM For 8mins
+3 Devils Press


Thursday -For Time
Set 1: 3 Rounds of
20m Walking Lunge with MB Twist
20 x MB Goblet Squat


Set 2: 1000m Row/2000m Air Bike/2250m Watt Bike


Friday - F.G.B
Cardio option
Push Ups
Ring Rows
Wall Sit
Step Ups
Rest


Saturday - For Time
20 x KB Deadlifts
400m Run
20 x KB Swings
Run 400m
20 x DB Thrusters
Run 400m
20 x Burpees
Run 400m
20 x Pull up or ring rows
Run 400m
20 x Box Jumps
Run 400m
20 x Goblet Squats
Run 400m
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Quick Fit: 22nd-28th June

6/21/2020

 
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Quick Fit 15th-21st July

6/14/2020

 
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Monday -For Time
A. 20-15-10
KB Swings
Sit Ups
B. 20-15-10
Goblet Squats
HR Push Ups
C. 20-15-10
KB Horn Press
Supine Row


Tuesday -F.G B
1min on each x 3 rounds
- KB High Pull
- Reverse Lunge
- Push Press
- Prone Hold
- Cardio
- Rest


Wednesday - AMRAP
20min AMRAP
Run 400m
20 x Plate Ground to OH
10 x Burpees


Thursday - TABATA
20:10 x 8 60sec rest
Cardio
Lat line Hops
Mt Climbers
Alt Jumping Lunge
Cardio


Friday - EMOM
EMOM For 12mins
a1) 15 x Air Squats
a2) 10 x Push Ups
a3) 5 x Pull Ups


2min Rest


B. EMOM For 8mins
b1) 100m Run
b2) 6 x Devils Press


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


In remaining Time AMRAP


15 x Wall Ball
30 x Double Unders
10 x Burpees
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Quick Fit - 8th -14th june

6/7/2020

 
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Monday -TABATA
20:10 x 8 60sec rest
- Cardio
- Supine Row
- Mountain Climber
- Step Ups
- Sit Ups

Tuesday - For Time
5 Rounds For Time
20 MB Thrusters
10 Burpee
20 Slam Ball
10 Deck Squat

Wednesday - F.G.B
1min on each x 3 rounds
- Box Jump
- Sit Up
- Plate Ground to OH
- Air Squat
- KB Swing
- Rest

Friday - AMRAP
Set 1
9min AMRAP
1-2-3-4-5-6-7-8-9-10 (if you finish 10 start again at 1)
Burpee
Reverse Lunge (Each Leg)

2min Rest

9min AMRAP
2-4-6-8-10-12-14-16-18-20 (if you finish 20s start again)
Push Press
SDHP

Saturday - EMOM
EMOM For 30mins
1- Cardio 6-8-10 Cals
2- 15 x Goblet Squats
3- 10 x Burpees
4- 8 x Renegade Row
5- 25-30 Double Under’s (50-60 Single Skips)
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