VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFIT: 27th September-3rd October

9/26/2021

 
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MONDAY - TABATA
Set1
20:10 x 16 (4ea Side)
a) RHS Single Leg Box Squat
b) LHS Single Leg Box Squat
c) RHS Turkish Sit Up
d) LHS Turkish Sit Up

Set 2
40:20 x 10 (5 each)
a) Cardio
b) 10 x KB High Pull/10x Supine Row

TUESDAY -FOR TIME
0:00-8:00
12-10-8 Calories
(between cals preform)
10 x Push Press
10 x Goblet Squats

8:00-16:00
12-10-8 Calories
(between cals preform)
5 x Inch Worm Push Ups
10 x Russian KB Swings

16:00-24:00
12-10-8 Calories
(between cals preform)
10ea x Mt Climber
20 x Pogo Hops

WEDNESDAY- EMOM
Set 1
EMOM For 8mins
a) 10 x KB RDL
b) 8ea x Single Arm DB Row

Set 2
EMOM For 12mins
a)10 x Thrusters
b)15 x Plate Ground to OH
c) 20 x MB Toe Taps
d) 30 sec Cardio

THURSDAY -FGB
Set 1
EMOM For 6mins
a) 10 x DB Chest Press
b) 6ea x RFESS

Set 2
On a running 60sec clock for 3 rounds
-Reverse Lunge Steps
-DB Curl and Press
-MB Slams
-Breakdancers
-Cardio
-Rest

Friday - AMRAP
Set 1
AMRAP for 7mins
15 x Band seated Row
10ea x Shoulders Elevated Hip March
Rest 30sec

Set 2
10min AMRAP of
3ea x Alt Single Arm DB Ground to OH
3ea x Bench Step Ups
6 x Plate Sit Ups
**Every min Complete 3 Burpees**
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QuickFit:20th-27th September

9/19/2021

 
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MONDAY - AMRAP
Set1
AMRAP For 7mins
Spanish Squats 30 sec
Supine Row Hold 30sec
Rest 30sec

Set 2
AMRAP in 10min Of
Row 250m, Air Bike 500m or Watt Bike 600m
+3 Burpees

TUESDAY -Tabata
Set 1
20:10 x 16 (4 each exercise)
1) RHS Single Arm DB Chest Press
2) LHS Single Arm DB Chest Press
3) LHS RFESS
4) RHS RFESS

Set 2
40:20 x 10
-Cardio
-KB Swings

WEDNESDAY- FOR TIME
Set 1
4 Rounds of
15 Band Seated Row
10 x DB Lateral Raise

Set 2
5-10-15-10-5
Lunge Steps
Plate Ground to Over Head
Sit Ups

THURSDAY -EMOM
Set 1
EMOM for 8mins
a)10ea x DB Seesaw Press
b)10 x Squat High Pull

Set 2
EMOM For 15mins
a)10-15cals Cardio
b)10 x Thrusters
c)10 x Hang Leg Raise

Friday - FGB
On a running 60sec clock for 5 rounds
-Cardio
-Squat Jumps
-Ball Slam
-Hang DB Clean and Press
-Cardio
-Rest
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QuickFit: 13th-19th September

9/12/2021

 
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MONDAY - FGB
Set1
EMOM For 60mins
25sec each RFESS ISO
45sec Plate Row Iso
Set 2
On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds
OH Plate Lunge
Plate Ground to OH
KB High Pull
KB Horn Press
Cardio
Rest


TUESDAY -AMRAP
Set 1
7min AMRAP Of
8 x Bent Over Row
8 x Front Squats
30sec Rest
Set 2
5 Rounds of
Row 250m, Run 250m Bike 500m
15 KB Swings
5 Pull Ups


WEDNESDAY- TABATA
Set 1
Alt Tabata (4each)
-DB Floor Press
-Sit Ups
Set 2
Dubata (40:20 x 8ea exercise)
Battle Rope/Sled Push/Versa
Air Bike/Row Erg


THURSDAY -FOR TIME
Set 1
3 Rounds of
10 x Feet Elevated Ring Row
10 x Slide Board Hammy Curls
Rest 60sec
Set 2
For time
1000m Row
50 Thrusters
20 Burpees


Friday - EMOM
Set 1
EMOM For 8mins
a) 10 x DB OH Press
b) 8 x 1 + 1/4 Goblet Squat
Set 2
EMOM For 12mins
a) 20m D Ball Carry
b) 10 x DB Curl And Press
c) 30 sec Hollow Rock
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QuickFit: 8th-12th September

9/7/2021

 
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Wednesday - EMOM
EMOM For 20mins
- 5 x DB Reverse Lunge
- 12 x Glute Bridge Floor Press
- 30sec Prone Cobra
- 30 Sec Pogo
- 30 sec Prone Hold

Thursday - AMRAP
A) AMRAP in 6mins
6ea side DB Seesaw Press
8ea Single Arm DB Row
Rest 60 sec

B) AMRAP 6mins
6ea RFESS
10ea Alt Hamstring Chair hold
60sec Rest

C) 3min AMRAP
Burpees

Friday - For Time
A) 3 Rounds of
10 x L Lateral Raise
6each Revers Lunge Band Row
10 each side DB Deadbug
Rest 30sec

B) 5 Rounds of
5 x Push Ups
10 x Supine Row
​15 Squats

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