VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Fitness Program - 1st August

7/30/2017

 
Set 1:
EMOM For 16mins
a) DB Shoulder Press x 10 reps
b) DB Step-Ups x 10 reps (ea leg)
c) Side Plank x 20 sec (ea side)
d) Rest


Set 2:
12min AMRAP
10 x Push-Ups
10 x Hanging Leg Raise
100 Meter Run

Set 3
(Mobility Set)
a) 2min each side Band Lat Stretch
c) 2min Low Bar Stretch
​
1 Comment

July 30th, 2017

7/30/2017

 
Set 1:
EMOM For 15mins
a) Goblet Squat x 15 reps
b) Single-Arm Kettlebell Row x 8 reps each arm
c) Kettlebell Swings x 20 reps
d) Strict Supinated Pull-Ups x 6 reps
e) Rest

Set 2:
3 x 2min AMRAPS (2mins rest)
Row 250 Meters/Run 200m/Air Bike 500m
AMRAP Air Squats

Set 3:
(Mobility Set)
a) 2min each Banded Ankle Mob 
b) 2min Squat Stretch


1 Comment

Fitness Program - Friday 28th July

7/23/2017

 
Set 1.
Every 90 secs for 18mins
a) Seesaw Press x 10 reps each arm
b) DB Walking Lunge x 20 steps
c) Turkish Get-Up x 1-2 reps each arm

Set 2
Every 5mins for 20mins
Run 400 Meters

1 Comment

Fitness Program - Wednesday 26th July

7/23/2017

 
Set 1 
EMOM For 9 mins
a) Back Squat x 8
b)Russian Kettlebell Swings x 20 reps
c) Ring Rows x 12 reps 

Set 2:
6min AMRAP
10/8 Cal Air Bike/Row
20-Meters of Walking Lunges

Set 3
EMOM For 16mins
a) 20m Sled Push
b) 15 x Wall Ball
c) 12 x Burpees
e) 12 x Hang Leg Raise
0 Comments

Fitness Program - Tuesday 25th July

7/23/2017

 
Set 1
Every 90 Seconds for 18mins
a) DB Floor Press x 10 reps
b) Strict Pull-Ups x 4-8 reps
c) Prone Hold x 45 seconds

Set 2:
Three rounds for time of:
10x  DB Push Presses
10 Burpee Box Jump
400 Meter Run
0 Comments

Fitness Program - Monday 24th July

7/23/2017

 
Set 1
Every 90seconds for 18mins
a) Double KB Romanian Deadlift x 8 reps 
b) DumbbellStrict Press x10 reps
c) Double-Under Practice x 60 seconds

Set 2:
Three sets for times of:
250 Meter Row/500m Air Bike
20 x Wall Ball Shots
20 x Kettlebell Swings
Rest 3 minutes

0 Comments

Fitness Program - Friday 21st July

7/16/2017

 
Set 1:
Every 90secs for 18mins
a)Rev lunge to Single leg RDL x 5 reps each leg
b) Turkish Get-Ups x 1-2 reps each arm
c) Double-Under Practice x 60 seconds


Set 2:
For time:
20cals of Rowing/Airbike
20 x Wall Ball Shots
20 x Sit Ups
40 x Kettlebell Swings
20 x Sit Ups
20 x Wall Ball Shots
20cals of Rowing/Airbike
0 Comments

Fitness Program - Wednesday 19th July

7/16/2017

 
Set 1:
Every 90secs for 18mins
a) Strict Pull-Ups x 4-6 reps
b) Goblet Squats x 8 reps
c) Side Planks x 30 sec each side

Set 2:
Three rounds for time of:
400 Meter Run
15 Thrusters
Supine row (bar)

Set 3:
4 x 30sec Hollow Holds ( 1min rest)
0 Comments

Fitness Program - Tuesday 18th July

7/16/2017

 
Set 1:
Every 90 sesc for 18mins
a) High Knee Step-Ups x 10 reps each leg
b) Supine Ring Rows x 12 reps
c) Push-Ups x 12reps

B.
In  pairs alt rounds to complete AMRAP in 12 minutes of:
12 x Wall Ball Shots
12 x Burpees
0 Comments

Fitness Program  - Monday 17th July

7/16/2017

 
Set 1:
Every 90 Seconds for 18mins
a) Deadlift x 8 reps
b) Single-Arm Dumbbell Shoulder Press x 8 reps each arm
c) Hanging Leg Raise x 10 reps

Set 2:
8 min AMRAP
100 Meter Sprint
15 Kettlebell Swings

Set 3
4 x 30sec Hollow Hold (rest 1min)
​

1 Comment
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