VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QUICKFIT: 28th June-4th July

6/27/2021

 
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Monday
FIGHT GONE BAD (1min on each x 3 rounds)
A) Watt Bike
B) Sit Up
C) Plate Ground to OH
D) Air Squat
E) KB Swing
F) Rest

Tuesday
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
​20m Farmers Walk 

Wednesday 
AMRAP in 16min
8 x Goblet Squat
8 x Slam Ball
8 x Supine Row
* Every 4min starting on 0 run 200m (4 runs)

Thursday
TABATA

A) Push Press
B) SDHP
C) Row
D) MB toe taps
E) KB Swing

Friday
Set 1 -

​EMOM for 8min
A) 12 x Wall Ball
B) 12 x KB RDL

Set 2 -
EMOM for 8min
Pick one and stay on it for 8 efforts
Airbike - 6/8/10/12 cal
Row - 6/8/10/12 cal
​Sled Push - 30m
Versa Climber - 30-40-50m

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QuickFit: 21st - 27th June

6/20/2021

 
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MONDAY - For Time
5-10-15-20-15-10-5
Cals Row/Air Bike
Wall Ball


TUESDAY -EMOM
EMOM For 20mins
-Cardio 40secs
-Slide Board Hammy Curls x 8-12
-DB Curl and Press x 10
-Reverse Crunch x 10


WEDNESDAY -FGB
-Push Press
-DB Thrusters
-KB High Pull
-Reverse Lunge
-Versa/Battle Rope/Sled Push
-Rest


THURSDAY -AMRAP
Set 1
AMRAP in 7 mins
500m Row/Run
50m Farmers Walk


Rest 2min


Set 2
AMRAP in 7mins
5 x Box Jump
10 x Push Ups
15 x Air Squats
20 x Double Unders



Friday - TABATA
-Plate Ground to OH
-Hanging Leg Raise
-MB Slams
-Side Plank (alternating)
-Cardio
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quickFit: 14th-2th June

6/12/2021

 
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MONDAY - TABATA
-Push Ups
-Ring Row
-Air Squats
-Sit Ups
-Cardio


TUESDAY -For Time
3 Rounds
Run 400m
20 x Wall Ball
10 x Burpee


WEDNESDAY -EMOM
EMOM For 20mins


a -  KB RDL x 8
b -  RFESS x 6 each
c -  DB Floor Press x 12
d -  Single Arm DB Row x 8each
e -  Cardio x 40sec


THURSDAY -FGB
-Goblet Squats
-Push Press
-Plate Ground to OH
-Supine Row
-Cardio
-Rest


Friday - AMRAP
AMRAP in 18mins
Run/Row 500m
20 KB Swings
10 Jumping Pull Ups
Air/Watt Bike 1000m
20 KB Swings
10 Jumping Pull Ups
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QUICKFIT: 7th -13th June

6/9/2021

 
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Tuesday AMRAP
Set 1 -  7min AMRAP
10cal Row/Air Bike
10 x MB Slam
10 x Push Ups

Set 2- 7min AMRAP
Run 100m
10 Ring Row
15 Air Squats

Wednesday: EMOM

EMOM For 20mins
a) 10m OH Plate Lunge
b) 6ea x Prone DB Row
c) 15 x KB Swings
d) 10 x Hanging Leg Raise
e) 40sec Cardio

Thursday - TABATA
a) Cardio -(Bike, Row, Versa, Battle rope, Sled)
b) Burpee
c) Cardio (different to the first cardio)
d) Thrusters
e) Cardio (different to the first cardio)

Friday F.G.B
- KB High Pull
- Box Jump
- 
Push Press
- Alt Reverse Lunge
- Cardio

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