VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 25th July - 1st AUGUST

7/25/2021

 
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MONDAY - TABATA
20:10 x 8 (60sec Rest)
-Push Press
-Step Ups
-Ring Rows
-Air Squats
-Cardio

TUESDAY -For Time
3 Rounds of
5 Push Ups
10 KB Swings
15 Sit Ups
Run 200m

WEDNESDAY- EMOM
EMOM For 20mins
-40m Farmers Carry
-12 x MB Slams
-30sec Battle Rope
-12 x Wall Ball
-30sec Sled Push/Versa Climber

THURSDAY -FGB
On a Running Clock 60sec of each Station for reps x 3 Rounds

-Air Bike
-Walking Lunge
-Burpee
-Sit Up
-Row
-Rest

Friday - AMRAP
Set 1: 10min AMRAP
Run 250m
15 KB High Pull
5 Pull Ups

Set 2: 7min AMRAP
+2 Goblet Squat
3 Box Jumps ​
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QUICKFIT: 19th-25h July

7/18/2021

 
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MONDAY - AMRAP
Set 1: 7min AMRAP
15/25 Cal Row/Bike
15 x Thrusters

Set 2: 7min AMRAP
15/25cal Row/Bike
15 x Plate Ground to Overhead

TUESDAY -TABATA
Set 1: Alt Tabata (20:10 x 8 each exercise)
-KB Swing
-Ring Row

Set 2: Dubata (40:20 x 8)
Cardio Choice
 
WEDNESDAY For Time
5 Rounds As Fast as Possible
100m Run
10 x Burpees
10 x Sit Ups

THURSDAY EMOM
EMOM FOR 20mins
-6ea x RFESS
-8ea x Split Stance RDL
-10 x Glute Bridge DB Floor Press
-8 x Bent Over DB Row
-5m Forward Bear Crawl/5m Backward Bear Crawl

Friday - FGB
On running 60sec clock x 3 rounds
-Wall Ball
-Box Jumps
-Push Press
-KB High Pull
-Cardio
-Rest
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QuickFit: 12th-18th July

7/11/2021

 
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MONDAY - FGB
Running 60sec clock x 3 rounds
-Battle Rope
-Box Jump/Step Ups
-KB High Pull
-Prone Hold
-Cardio
-Rest


TUESDAY -AMRAP
AMRAP in 20mins
Row/Air Bike 20/30Cals
20m Walking Lunge
10 Burpees

WEDNESDAY TABATA
-Cardio
-Plate Iso Hold (bench pull)
-Spanish Squat
-Side Plank (alt)
-Cardio

THURSDAY For Time
3 Rounds For Time
Run 500m
25 x Air Squat
12 x Push Press

Friday - EMOM
EMOM For 20mins
-10 x Goblet Squats
-10ea x Alt Hamstring Chair hold
-10 x Push Ups
-10 ea x Single Arm DB Row
-10m Bear Crawl
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QuickFit - 5th -11th July

7/4/2021

 
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MONDAY - EMOM
EMOM For 20mins
-Wall Sit 40 sec
-DB Curl & Press x 12
-Row 10-15 cals
-DB Step Up x 8ea
-Bent Over DB Row x 10


TUESDAY -FGB
-Cardio
-MB Slams
-DB Thrusters
-Farmers Walk
-Skipping


WEDNESDAY AMRAP
24min AMRAP
Run or Row 400m
10 Burpees
10 KB Swings
Rest 60seconds


THURSDAY TABATA
-Row
-Watt Bike
-Battle Rope
-Versa or Sled Push
-Air Bike


Friday - For Time
5 Rounds of
20 x Wall Ball
10 x Box Jump


Every 2mins do 3 Burpees
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