VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QuickFit: 30th Nov-5th December

11/29/2020

 
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Monday – AMRAP
8min AMRAP of
12 x Air Squat
8 x Supine Row
4 x Push Ups
--------rest 2mins-------- 
8min AMRAP of
12ea x Mt Climber
8ea x Reverse Lunge
4 x Burpees
 
Tuesday – F.G.B
3 Rounds 1 min stations
  1. KB Swing
  2. Goblet Squat
  3. Push Press
  4. Bent Over DB Row
  5. Skipping
  6. Rest
 
Wednesday- Tabata
  1. Thrusters
  2. Prone Hold
  3. DB Curl And Press
  4. Side Plank (alt sides)
  5. Renegade Row
Rest 60 sec between each Tabata
 
Thursday - FOR TIME
5 rounds of:
5 x Push Ups
10ea x Reverse Lunge
15 x KB Swing
Run 250m
​
Friday -  EMOM
EMOM for 9mins
  1. 6each x OH Plate Reverse Lunge
  2. 10 x DB Floor Press
  3. 10 x Sit Ups
--------Rest 2 mins--------
EMOM For 9mins
  1. 40sec lateral line hop
  2. 40sec Spanish Squat Hold
  3. 40 sec Hollow Hold
 
Saturday – For time
20-15-10-5-10-15-20
On the spot Inchworm
Tall Kneeling to standing
Burpees
Double Under
(cap 25 mins)
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QuickFit: November 23rd-29th

11/22/2020

 
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MONDAY - Tabata
Tabata 20:10 x 8 (60ssec Rest)
-Row
-Thrusters
-Air Bike
-Burpees

TUESDAY - FGB
On a Running 60sec Clock complete 3 rounds of:
-Alternating DB Step Ups
-MB Slams
-Jumping Pull Ups
-Glute Bridge (hip extension) Iso Hold
-Cardio
-Rest

WEDNESDAY - AFAP
10 Rounds
100m Run
10 x Air Squats
10 x Push Ups

THURSDAY - EMOM
Set 1: EMOM For 9mins
-12 x Ring Row
-10m OH Plate Lunge
-10m Bear Crawl

Set 2: EMOM For 6mins
-8-10-12cal Row or Air Bike
-15 Each Side Mt Climber

FRIDAY - AMRAP
AMRAP 20mins
400m Run
5 x Pull Up/Ring Row
10x Push Up
15 x Air Squat

Saturday - EMOM
EMOM For 24mins
-Cardio 45sec
-6 x Burpee Box Jumps/Step Up
-30m D-Ball Carry
-12 x Russian KB Swings
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November 15th, 2020

11/15/2020

 
MONDAY - AMRAP
18min AMRAP
60sec Hard Cardio
10m Walking Lunge
5 Burpees
10m Walking Lunge
250mRun


TUESDAY - TABATA
Set 1: Tabata 20:10 x 8 (60ssec Rest)
Goblet Squats
Ring Row
Russian Twist


Set 2: Dubata 40:20 x 4
- Cardio


WEDNESDAY - FGB
on a Running 60sec Clock complete 3 rounds of:
-Alt Jump Lunge
-DB Floor Press
-Air Squats
-DB lateral Raise
-Sit Ups



THURSDAY - AFAP
3 Rounds of
500m Run
20 x KB Swing
10 x Box Jumps


FRIDAY - EMOM
EMOM For 20mins
12 x MB Slams
40 sec Battle Rope
12 x Wall Ball
40 sec Sled Push or Versa Climber
12 x Sit Ups


Saturday - AMRAP
3 x 5min AMRAPS With 60sec Rest between


a) 5min AMRAP
10-12 or 15cals Row/Air Bike
10 Burpees


b) 5min AMRAP
Block run


c) 5min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Squats
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QUICKFIT: 9th-16th Novemebr

11/8/2020

 
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MONDAY - EMOM
Set 1: EMOM For 9mins
12 x Ring Row
10m OH Plate Lunge
8 x Rocky Solo

Set 2: EMOM For 8mins
10,12 or 15 x Cals Row/Air Bike

TUESDAY - AMRAP
21 min AMRAP
Row, Bike, Air Bike or Versa Climber 60sec
20 x Thrusters
10 x Burpees

WEDNESDAY - TABATA
20:10 x 8 (60sec between Exercises)
Bear Crawl
Wall Sit
Push Ups
Bar Hang
Sit Ups

THURSDAY - FGB
on a Running 60sec Clock complete 3 rounds of:
Skipping
DB Curl and Press
Alt Side Lunge
Bent Over Row
Prone Hold

FRIDAY - AFAP
5 Rounds of
20ea x Mt Climber
15 x KB Swing
10ea x Single Arm KB Bent Over Row
5ea x Goblet Reverse Lunge

Saturday - AFAP
3 Rounds
400m Run
15 x MB Slam
10 x Box Jumps
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QUICKFIT: 2nd-8th Nov

11/1/2020

 
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MONDAY - AFAP
5 Rounds of
250m Run
20 x KB Swing
10 x Ring Row

TUESDAY - Tabata
Set 1: Alt Tabata (20:10 x 8each exercise)
-DB Push Press
-Rev Lunge

Set 2: 40:20 x 6
- Cardio

WEDNESDAY - FGB
on a running 60sec clock complete AMRAP on
-Wall Ball
-KB High Pull
-Box Jump
-Burpee
-Cardio
-Rest

THURSDAY - AMRAP
20min AMRAP
60sec Cardio
20m Walking Lunge with MB Twist
10m Inch Worm
10m Bear Crawl

FRIDAY - EMOM
EMOM For 20mins
-10 x KB RDL
-10 x DB Floor Press
-10 x 1 +1/4 Goblet Squats
-10 x Batwings
-40sec Cardio


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