VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Fitness Program - Wednesday 29th November

11/28/2017

 
Set 1:
Every 90 sec for 9mins
6 each leg x Rev Lunge to RDL

Set 2:
EMOM For 12mins
a) 5ea x Bulg Split Squat
b) 8 x KB Deadlift
c)10 x Hip Extensions
d) 40sec Prone Hold

Set 3:
Every 3mins For 12mins
a) 2 Rounds of
20m Farmers Carry
10 x Push Ups
b) Row or Air Bike 40/30cal
c) 2 Rounds of
20m Farmers Carry
10 x Push Ups
d) 400m Run (hill)
​

0 Comments

Fitness Program - Tuesday 28th November

11/27/2017

 
Set 1:
Every 90 Secs for 9min
10 x L Seated Seesaw Press
8 x Supine Row (bar)
​
Set 2:

In teams of two, alternate tasks to complete 5 sets each of:
20x  KB Swings
10 x Burpees
400 Meter Run

Partner A will perform 20 KB swings, Partner B performs 10 Burpees, Partner A runs 400 meters, Partner B then performs swings, and so on….
0 Comments

Fitness Program - Monday 27th November

11/26/2017

 
Set 1:
Every 90sec For 9min
8 x Box Squats

Set 2
EMOM For 8min
a) 10 x Goblet Squats
b) 5 x Box Jumps

Set 3
EMOM For 5mins
12 x Wall Ball

Set 4
On the 6mins Run 800m (hill) x 2

0 Comments

Fitness Program - Wednesday 22nd November

11/21/2017

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

Set 2
Every 2mins complete
 5ea x Bulg Split Split Squats
 6 x Box Jumps

Set 3
Every 3mins Complete
Run 400 Meters
Max Cals Air Bike / Row / Sled Push Lengths 

Rest 3 minutes

Repeat x 2

1 Comment

Fitness Program - Tuesday 21st November

11/20/2017

 
Set 1:
Every 90 sec for 9mins
a) 2-5 RH Turkish Get Ups
b) 2-5 LH Turkish Get Ups

Set 2
EMOM For 6mins 
a) Waiters/Suitcase Carry RHS
b) Waiters/Suitcase Carry LHS

Set 3
6 minutes AMRAP of
10 x Hanging Knee Raises
10 x Wall Ball Shots

Rest exactly 3 minutes, and then,
 6 minutes AMRAP of:
10 x Cal Row/Air Bike
40 x Mountain Climbers (each step is one rep)


0 Comments

Fitness Program - Monday 20th November

11/19/2017

 
Set 1:
Every 90 sec for 12mins
a) 10 x L-Seated  DB Press 
b) 12 x Incline Batwings

Set 2
EMOM For 12mins
a) 6ea x Prone DB Row
b) 6-12 Push Ups
c) 40sec Row

Set 3:
3 Rounds as fast as possible of
12 x Burpees
24 x Push Press
100m Farmers Carry


0 Comments

Fitness Program - Friday 17th November

11/16/2017

 
Set 1:
Every 90 Secs For 12mins
a) 6 x Trap Bar Deadlift/ KB Deadlift
b) 15 x Hip Extensions off Bench

Set 2
EMOM For 10mins
a) 6 each x Reverse Lunge 
b) 6 x Russian KB Swings (heavy)

Set 3
7min AMRAP
​
-Buy in 750m Run-

--Then--

+ 3 Front Squats/Goblet Squat
+ 3 Burpee Bar Hop
+ 3 Push Press
0 Comments

Fitness Program - Wednesday 15th November

11/14/2017

 
Set 1:
Every 90secs for 15mins
a) 10 x Floor Press
b) 12ea x Single Arm Row

Set 2:
EMOM For 18mins
a) 20m Sled Push
b) 12 x Hanging Knee Raise/Toes to bar
c) 15 x DB Thrusters
d) 10/8 Cal Row
e) 5-10 Push Ups
f) 15 x KB Swings
0 Comments

Fitness Program -  Tuesday 14th November

11/13/2017

 
Set 1:
Every 7mins for 28mins

a) Row 50/35 cal
30 x Push Press

b) 21-15-9
Wall Ball
Lat Bar Hops

c) 800m Hill Run

d) 15-12-9
Squat Jumps
7 - 6 - 5 each arm
​KB Clean and Press

0 Comments

Fitness Program - Monday 13th November

11/12/2017

 
 Set 1:
Every 90secs for 12mins
a) 8 x Box Squats
b) 3 x High Box Jumps

Set 2
EMOM For 9mins
a) 12 x Renegade Squats Landmine 
b) 10m MB Lunge with Twist
c) 40 seconds of Air Bike or Sled Push

Set 3
3 x 2min efforts with 2mins rest of
5 pull ups/jumping pull ups
​5 Burpees

0 Comments
<<Previous

    Archives

    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    October 2019
    September 2019
    August 2019
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016

    Categories

    All

    RSS Feed

Picture

Copyright © 2015 Valley Strength and Conditioning Limited, all rights reserved

  • Home
  • Programs
  • Booking
  • Our Team
  • Contact Us
  • QuickFit Daily Workouts
  • Shop
  • Home
  • Programs
  • Booking
  • Our Team
  • Contact Us
  • QuickFit Daily Workouts
  • Shop