VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Friday 13th July 2018

7/12/2018

 
Set 1
Every 2mins for 10mins
20x DB Seesaw Press (10ea)
10 x Bent Over Row


Set 2
EMOM For 16mins
a) Row 12/10cal
b) 25 x Elevated Push Ups
c) 16 x Prone DB Row (8ea)
d) 20 x MB to Toes


Set 3
3 Rounds
400m Run
21 KB Swings
12 Empty Bar Supinated Rows (don't lose your technique)
1 Comment

Wednesday 11th July 2018

7/12/2018

 
Set 1:
EMOM for 10mins
A) 10 x R leg Single Leg Deadlift
B) 10 x L leg Single Leg Deadlift


Set 2:
EMOM for 15mins
A) 6 x DB Step Ups (each leg)
B) 10 x D Ball Slam
C) 20m Sled Push


Set 3
2min Max Effort Row
Rest 4mins
2min Max Effort Airbikec) 40 sec toes to MB
0 Comments

Tuesday 10th July 2018

7/9/2018

 
In Pairs compete as Many reps as Possible

Partner A: Runs 400m
Partner B: Performs Movement for reps

Swap and then move onto next exercise
​

Exercises:
Wall Ball
Push Press
Box Jumps
Sumo High Pull
Row
0 Comments

9th July 2018

7/8/2018

 
Set 1
Every 2 minutes, for 18 minutes (3 sets of each):
a) Box Squat x 10
b) Supinated-Grip Bent-Over Row x 10
c) Single-Leg Hip Bridge x 15 reps each leg
​
Set 2
12min AMRAP
Run 400m
20m OH Plate Lunge
20 x Plate Ground to Overhead


Set 3
3 x 20 MB to Toes
0 Comments

Fitness Program - Saturday 7th July

7/6/2018

 

Set 1
Every 90 seconds, for 30 minutes (5 sets of each):
a) 30/20 x Wall Ball
b) 15/10 Cals Air Bike or 250/200 Meters of Rowing
c) 20/15 Burpees
d) 200 Meter Run 


​
0 Comments

Fitness Program - Friday 6th July

7/5/2018

 

Set 1
Every 90 secs for 9mins (6) 5 x Front Squats

Set 2
EMOM for 16mins

a)  RH Waiters Lunge 10m

b)  LH Waiters Lunge 10m
c)  5 x Box Jumps
d)  Air bike sprint 30secs

Set 3
5 x 250m Running Efforts on a 2:30 clock 


​
0 Comments

Fitness Program - Tuesday 3rd July

7/2/2018

 
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately.


4 Rounds of 1min Stations
a) 5 x KB Swings/3 x Burpees
b) MB Slams
c) 5 x DB Push Press/5 x Prone Row
d) MB Toe Taps
e) Row
f) Rest
0 Comments

Fitness Program - Monday 2nd July

7/1/2018

 

Set 1
Every 90sec for 6mins (4)
10 x DB RDL

Set 2

EMOM for 15mins (5)
a) 12 x Russian KB Swings
b) b) 5 ea x Forward lunge to plate
c) 40 sec Dead Bug 


Set 3

3 x 2min Max Efforts on row or Air Bike rest 4-5mins 

​
0 Comments

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