VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 1st-7th November

10/31/2021

 
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MONDAY
Set 1
EMOM For 8mins
-40sec Spanish Squat
-10ea x Ehoulders Elevated Alt Hip March

Set 2
EMOM For 12mins
-40sec Cardio
-15 x KB Swings
-10 x Supine Rows

TUESDAY
25min AMRAP
10-15-20-25-30cals Cardio
5-10-15-20-25 Push Press
3-6-9-12-15 Pull ups/Ring Rows
(if you complete the rep scheme start back at start and continue until 25mins is up)

WEDNESDAY
Set 1
EMOM For 8mins
-12ea x DB Scarecrows
-40 sec Iso Plate Bench Pull

Set 2
3 Rounds of
250m Run
20m Walking Lunge

THURSDAY
40 work :20rest  x 4 Rounds of
-Cardio
-Burpees
-Step Ups
-Cardio
-Sit Ups

Friday
Set 1
EMOM For 8mins
-8ea x KB RDL
-6ea x Slide Bored Rev Lunge

Set 2
Alternating Tabata (20:10 x8 each exercise0
- Alt Jump Lunge
- Push Press
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QUICKFIT: 25th-31st October

10/25/2021

 
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TUESDAY
EMOM For 25mins
-40 seconds Cardio
-20 x KB Swings
-20 x Push Press
-20 x Lunge Steps
-40sec Prone Hold


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Glute Bridge DB Floor Press
-8ea x Single Arm DB Row


Set 2
Tabata 20:10 x 8 (60sec Rest)
-Cardio
-Plate Ground To Over Head
-Goblet Squats


THURSDAY
20min AMRAP
Run 500m
15 x Thrusters
15 x Burpees


Friday
Set 1
EMOM For 8mins
-8ea x Single Leg Hip Extension
-15sec ea x Osculating Split Squats


Set 2
5 Rounds for time (12min Cap)
5 x Pull Ups
10 x Push Ups
15 x Air Squats
20 x Sit Ups

Saturday

3min AMRAP of: (4 Sets)
100m farmers carry
Then as many reps as possible of:
10x  push-ups
10 Goblet squats
Rest 2 minutes between rounds.

Coaches Choice Finsher
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quickFit: 18th-26th October

10/17/2021

 
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MONDAY
Set 1
EMOM For 8mins
-10 x Goblet Squats
-10 x Mini Band Hip Extensions


Set 2
Tabata 20:10 x 8 (60sec Rest)
-Cardio
-OH Plate Lunge
-MB Slams


TUESDAY
FGB - On a 60sec Running Clock complete AMRAP in 5 Rounds of
-Cardio
-Thrusters
-High Pull
-Push Press
-Squat Jumps
-Rest


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Seated DB Press
-5 x Pull ups/10x Supine Row


Set 2
3 Rounds of
60 sec Cardio
21 KB Swings
12 Burpees


THURSDAY
EMOM For 30mins
-10 x DB Hang Clean and Press
-30 sec Cardio
-5 x Man Maker
-30sec Cardio
-10 x Plate Sit Ups
-30sec Cardio


0 Comments

QUICKFIT: 11th-17th October

10/10/2021

 
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MONDAY
Set 1
EMOM For 8mins
-6ea x RFESS
-10ea x Shoulders Elevated Hip March


Set 2
10min AMRAP
5 x Push Ups
10 x Supine Row
15 x Air Squats
20 cals Cardio


TUESDAY
EMOM For 30mins
-40sec Cardio
-40sec Push Press
-40sec KB Swings
-40sec Cardio
-40sec DB Batwing Iso Hold
-40sec Prone Hold


WEDNESDAY
Set 1
EMOM For 8mins
-10ea x Scarecrows
-10ea x Single Arm DB Row


Set 2
FGB (60sec Stations x 3 Rounds)
-MB Thruster
-MB Toe Tap
-Reverse Lunges
-DB Curl and Press
-Sit Ups
-Rest


THURSDAY
5-10-15-20-25-20-15-10-5
Cals Cardio
3-6-9-12-15-12-9-6-3
Burpees
(25min cap)


Friday
Set 1
-8 x KB RDL
-8ea Goblet Split Squat


Set 2
EMOM For 12min
-12 x Glute Bridge with Mini Band
-10ea x Tall Knelling Pallof Press
-30-40 OH Plate Hold
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QuickFit: 4th-10 October

10/3/2021

 
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MONDAY
Set 1
EMOM For 8mins
-10 x Goblet Squats
-10ea x Alt Hamstring Chair Holds


Set 2
21-15-9
Cals on Cardio
KB Swings
Push Press


TUESDAY
25min AMRAP
Buy in of
2000m Row/5000m Bike
then in remain time complete AMRAP of
5 x Burpees
10 x Thrusters
15 x Plate Ground to OH
20 x Sit Ups


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Glute Bridge DB Floor Press
-10 x Supine Row


Set 2
Tabata 20:10x8 (rest 60sec between exercises)
-Squat Jumps
-MB Slam
-Cardio


THURSDAY
EMOM for 30mins
-40sec Cardio
-8ea x Rev Lunge
-6-10 x Push Ups
-5ea x Reach Through Turns
-15ea x Lat line Hop


Friday
Set 1
-6ea x Split Stance Glut Bridge
-30-40sec Spanish Squat


Set 2
FGB (60sec Stations x 3 Rounds)
-Inch Worm Push Ups
-Alt Lateral Lunge
-Alt Tall Kneeling To Standing
-Bent Over MB Chet Pass (into floor)
-Cardio
-Rest


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