VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QUICKFIT 31st August-5th September

8/30/2020

 
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MONDAY - TABATA
TABATA 20:10 x 8 (60sec Rest)
A) Air Bike
B) Step Up
C) Wall Ball
D) Burpee
E) Row


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


WEDNESDAY - EMOM
Set 1
EMOM for 10min
A)  12 x RDL
B)  12 x Ring Row


Set 2
​EMOM for 10min
A)  12 x Slam Ball
B)  12 x DB Thruster


THURSDAY - Fight Gone Bad
A) Lateral Hop
B) DB Burpee
C) Sit Up
D) Shuttle (Either 10m or 4-8-12)
E) Thruster
F) Rest


FRIDAY - AMRAP
AMRAP in 16min
8 x Goblet Squat
8 x Slam Ball
8 x SDHP
* Every 4min starting on 0 run 200m (4 runs)


SATURDAY - AMRAP
20min AMRAP
800m Hill Run Buy In
——————————-
15 x Wall Ball
10x Burpee
5 x Box Jump
200m Run ​
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quickFit: 24th-30th August

8/23/2020

 
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MONDAY
Set 1: EMOM for 12mins
8each x Shoulders Elevated Hip March
5 x Iso Reps Plate Bench Pull (5 sec Hold)
8each x Half Kneeling Pallof Press


Set 2: EMOM for 6mins
a) 40sec Hard cardio


TUESDAY
FGB - 3 rounds
Wall Ball
Box Jumps
KB Swing
Elevated Push Ups
Cardio
Rest


WEDNESDAY
AFAP (20min Cap)
5-10-15-20-25-30
Cals on air Bike or Row Erg
Supine Row
Sit Ups


THURSDAY
A) Tabata 20:10 x 8 (60sec rest between exercises)
Mini Band Side Walk (alt sides each 20sec)
Banded Face Pull
Dead bugs


B) Alt Dubata 40:20 x 8 (4 on each)
Sled Push Or Battle Rope
Burpees


FRIDAY
AMRAP 20mins
250m Run
5 x Pull Ups
10 x Push Ups
15 x Squats


SATURDAY
For Time
1000m Row, 2000m Air Bike or 2250m Watt
50 x Thrusters
30 x Supine Rows
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QUICKFIT: 17-23rd August

8/16/2020

 
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MONDAY
5 x TABATA with 60sec Rest
Row
Step Up
KB Swing
Pull Up (Variation)
Lunge (Variation)


TUESDAY
AMRAP in 18min
250m Run
15 Thrusters
10 Box Jump
5 Burpee


WEDNESDAY
FGB
A) Slam Ball
B) Push Up
C) Squat Jump
D) Ring Row
E) Watt Bike
F) Rest


THURSDAY
3 Rounds for time
500m Run
30 KB Swing
20 Push Press
10m OH Lunge Walk


FRIDAY
EMOM for 20min
20m Sled Push
20sec Battle Rope
20m Bear Crawl
20sec Bar Hang


SATURDAY
5 Rounds for time
250m Row/500m Bike
30 Wall Ball
15 Sit Up ​
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