VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Fitness Program - Friday 28th September

9/28/2017

 
Set 1
Every 2mins  for 12mins
DB Reverse Lunge to Single Leg RDL x 6 Each Leg

Set 2:
EMOM For 12mins
a) 15 x KB Swings
b) 8 ea arm x Prone DB Row
c) 3-5 x Deadman Pull

Set 3:
​For Time
5 Pull Ups
10 Step Ups
20 Double Unders (40 Single Skips)
10 Pull Ups
20 Steps ups
40 Double Unders (80 Single Skip)
5 Pull Ups
10 Step Ups
20 Double Unders (40 Single Skips)
1 Comment

Fitness Program - Wednesday 27th September

9/26/2017

 
Set 1:
Every 90 seconds for 9mins
6 x Push Press

Set 2:
EMOM For 12mins
a) 20 x L-Seated Seesaw Press (10ea)
b) 12 x Bent Over DB Row
c) 40 seconds of Flutter Kicks

Set 3:
Every 4mins for 12mins
Run 250m
10 x  Burpee Box Jump/Step Ups
2 Comments

Fitness Program - Tuesday 26th September

9/25/2017

 
Set 1:
EMOM For 12mins
a) 8-10 cal Row or Air Bike
b) 15 x KB Swings
c) 5-10 x Box Jumps

Set 2:
20 min AMRAP
Run 400m
10 x Thrusters
10 x Sumo High Pull
0 Comments

Fitness Program - Monday 25th Sptember

9/24/2017

 
Set 1:
Every 90 secs for For 9 mins
6 x Front Squats

Set 2:
EMOM For 15mins
a) Renegade Squat x 10
b) 10m OH Plate Lunge
c) Hanging leg raise x 10

Set 3:
Every 4mins for 8mins
​
a) Row 250m
15 x Burpees

b) Air Bike 20/15 cal
25 x Wall Ball
0 Comments

Fitness Program - Friday 22nd September

9/21/2017

 
Set 1:
Every 90 seconds for 18mins
a) Push Press x 12 reps
b) Over Head Plate Lunge x 20m
c) Prone holx 60 seconds


Set 2:
For time:
40/30 cal Row/Air Bike
25 Kettlebell Swings
50 Air Squats
500 Meter Run
25 Kettlebell Swings
50 Air Squats

0 Comments

Fitness Program - Wednesday 20th September

9/19/2017

 
SET 1:
EMOM For 15mins
a) 6 x Front Squats
b) 6 x Box Jumps/Step Ups
c) 10m Sled Push

​Set 2:

0 Comments

Fitness Program - Tuesday 18th September

9/18/2017

 
Set 1
In teams of three, complete AMRAP in 15 minutes of:
6 x Single-Arm Dumbbell Snatches
6 Burpees

Rest 5 minutes, and then:

Set 2
In teams of three, complete AMRAP in 15 minutes of:
5 Strict Pull-Ups
15 Kettlebell Swings


For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
0 Comments

Fitness Program - Monday 18th September

9/17/2017

 
Set 1:
Every 90 sec for 18mins (4 rounds)
A) Strict Press x 10
B) 15 x Wall Ball
C) Farmers Carry x 40 Meters

Set 2:
​Stone Street Run

0 Comments

Fitness Program- Friday 15th September

9/14/2017

 
Set 1
Every 90 secs for 15mins
Set 1-3 x 5 reps
set 4-6 x 3 reps
Set 7-9 x 1 rep
Set 10 AMRAP

Set 2
5 min Sled Relay

Set 3
Three rounds for time of:
400 Meter Run
20 Plate Ground to Overhead
20 KB High Pull


0 Comments

Fitness Program - Wednesday 13th September

9/12/2017

 
Set 1
Every 90 seconds for 18mins
a) L-Seated DB Press x 12 reps 
b) DB Renegade Squat (off boxes) x 10
c) Side Plank x 30 sec each side


Set 2
In teams of two, partners alternate whole rounds to complete AMRAP in 12 minutes of:
10 Wall Ball Shots
10 Burpees

1 Comment
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