VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 28th -4th OCTober

9/27/2020

 
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MONDAY - FGB
3 rounds (60seconds each exercise)
Cardio
KB High Pull
Reverse Lunge
Push Ups
Wall Sit
Rest


TUESDAY - TABATA
TABATA 20:10 x 8 (60sec rest between exercises)
Cardio
Box Jumps
Wall Ball
Burpees
Double Unders
Rest


WEDNESDAY - EMOM
Set 1:EMOM For 8mins
Cardio 40secs
20 x Push Press


Set 2: EMOM For 8mins
Cardio 40secs
15 x 1 + 1/4 Goblet Squats


THURSDAY - AMRAP
20min AMRAP
400m Run
21 x KB Swings
12 x Pull Ups/Ring Rows


FRIDAY - AFAP
4 Rounds of:
20/15cals Row/Air Bike
20m Walking Lunge
40m Farmers Carry


SATURDAY - AFAP
5 Rounds
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
10 Cals Row/Air Bike
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QUICKFIT: 21st-27th September

9/20/2020

 
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MONDAY - AFAP
Set 1: 3 Rounds of:
25/15 Cals Air Bike/Row Erg
15 x Thrusters

Set 2: 3 Rounds of:
250m Run
15 x KB Swings


TUESDAY - FGB
3 rounds (60seconds each exercise)
Battle Rope
Goblet Squat
Ring Row
Step Ups
Cardio
Rest

WEDNESDAY - TABATA
Set 1: TABATA 20:10 x 8 (60sec rest between exercises)
MB Slams
Alt Jump Lunge
Hanging Leg Raise

Set 2: 40:20 x 6
Row/Air Bike/Watt Bike/Versa Climber

THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
15 x Push Press
15 x KB High Pull
10 x Burpee
20m Sled Push

FRIDAY - AMRAP
Set 1: AMRAP 4mins
Run 500m
AMRAP  Wall Ball

1min rest


Set 2: AMRAP 5mins
Run 500m
AMRAP Box Jump

1min rest

Set 3: AMRAP 5mins
Run 500m
AMCAP Row/Air Bike/Versa Climber

SATURDAY - AFAP
Run 250m
21 KB Swings
21 Push Ups
Run 250m
15 KB Swings
15 Push Ups
Run 250m
9 KB Swings
9 Push Ups
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QUICKFIT: 7th-14th September

9/5/2020

 
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​MONDAY - AMRAP
Set 1: 7min AMRAP
Run 250m
15 x MB Slams


Set 2: 7min AMRAP
20/15cal Row or Air Bike
15 x Wall Ball


TUESDAY - TABATA
20:10 x 8 (60 sec rest)
OH Plate Hold
Wall Sit
Prone Hold
Ring Row Hold
Push Up Hold


WEDNESDAY - FGB
3 rounds (60seconds each exercise)
Push Press
DB Squat
DB Curl and Press
DB Burpee
DB Renegade Row
Rest


THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
10 x Push Ups
10 x Hanging Leg Raise
20m Walking Lunge
20m Sled Push


FRIDAY - AFAP
Set 1: 21-15-9
KB Swing
Sit Ups


Set 2: 21-15-9
Thrusters
Supine Row


SATURDAY - AFAP
Filthy 30
Complete AFAP (25min Cap)
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunge Steps
30 Knees-to-Elbows
30 Push Presses
30 MB Slams
30 Wall Ball Shots
30 Burpees
30 Double-Unders
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