VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

QUICKFIT: 29th November-5th December

11/28/2021

 
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MONDAY
Set 1
EMOM For 8mins
- 6ea x DB Reverse Lunge
- 12ea x Mini Band Fire Hydrant

Set 2
3 Rounds of

25/20cals Cardio
20 x Plate Ground To OH
15 x Plate Squat

TUESDAY
FGB
1min Running Clock for reps x 3 Rounds
-Cardio
-KB Swings
-Box Jump/Step up
-Ring Row
-Cardio
-Rest

WEDNESDAY
Set 1
EMOM For 8mins
- 10 x Seated DB OH Press
- 12 x Batwings

Set 2
AMRAP
10min AMRAP
10 x Thrusters
10 x Burpees
250m Run/Row

THURSDAY
DUBATA 40:20 x 4 Rounds
-Sled Push/Versa Climber
-Battle Rope/Ski Erg
-Air Bike
-Row Erg
-Rest

Friday
Set 1
EMOM For 8mins
- 30-40 sec Chinese Plank
- 8ea x DB Step Up

Set 2
EMOM For 9mins
- 15 x MB Slam
- 15 x Sit Ups
- 10m Bear Crawl

Saturday
20min AMRAP
Run 100m
10 x Push Press
10 x KB Swings
10 x Box Jumps


Finisher Coaches Choice
0 Comments

QuickFit: 22nd-26th November

11/21/2021

 
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MONDAY
Set 1
EMOM For 8mins
- 10x Goblet Squats
- 6ea x OH Reverse Lunge

Set 2
EMOM For 10mins

- 10-12-15 cals(pick one) Cardio
- 5 x MB Slams/3 x Burpees

TUESDAY
Min 0:00-4:00 - 10 x KB Swings/10 x Push Press
Rest 60sec
Min 5:00-9:00 - 10 x Ring Row/10 x Push Ups
Rest 60sec
Min 10:00-14:00 - 10x Thrusters/5 x Box Jumps
Rest 60sec
Min 15:00-19:00 - Cardio (max Cals)

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

Set 2
FGB - 3 Rounds
-KB High Pull
-Walking Lunge
-Prone Hold
-Rest

THURSDAY
10 Rounds For Time
10 Burpee
10 Air Squats
10 Push Ups
10 Sit Ups
(30min Cap)

Friday
Set 1
EMOM For 8mins
- 6ea x Split Stance RDL
- 10 x Shoulders Elevated Hip Extension

Set 2
Alternating Dubata (40:20 x 4 Each Exercise)
- Cardio
- 5 Push Press/10 Jump Squats

Saturday
25min AMRAP
Run or Row 250m
10 x Push Ups
20 x Air Squats
30 x Double Unders

Finisher Coaches Choice
0 Comments

QuickFit: 15th-21st November

11/14/2021

 
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MONDAY
Set 1
EMOM For 8mins
8ea x RFESS
15 x Hip Extensions

Set 2
4 Rounds of
30/20cals Cardio
15 x DB Thrusters

TUESDAY
EMOM For 20mins
40sec Cardio
15 x KB Swings
30sec Battle Rope/Sled Push
40sec Prone Hold

WEDNESDAY
Set 1
EMOM For 8mins
10ea x DB See Saw Press
10 x Bench Dips

Set 2
10min AMRAP
Run/row 250m
5 x Box Jumps
10 x Hanging Leg Raise

THURSDAY
FGB -  3 Rounds
Burppes
Walking Lunge
Push Press
Ring Row
Sit Ups
Rest

Friday
Set 1
EMOM For 8mins
10 x KB Deadlift
30sec Chinese Plank

Set 2
7min AMRAP
60sec Cardio
5 Push Ups
10 Ring Row
15 Air Squats

Saturday
30-25-20-15-10-5
Cals Cardio
Hang DB Clean and Press
Sit Ups

Finisher Coaches Choice
0 Comments

QUICKFIT: 8th-14th November

11/7/2021

 
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MONDAY
Set 1
EMOM For 8mins
a) 10m DB Walking Lunge
b) 6 x 1+1/4 Squats

Set 2
7min AMRAP
10cals Cardio
20 Air Squats

TUESDAY
5 Rounds of
400m Run
20 KB Swings
10 Ring Rows
(25min Cap)

WEDNESDAY
Set 1
EMOM For 8mins
a) 10 x DB Chest Press
b) 20 x Banded Seated Row

Set 2
Tabata (20:10 x 8 60sec rest)
- Plate Ground to OH
- MB Slam
- Prone Hold

THURSDAY
EMOM For 30mins
- 6 x Box Jumps
- 7 x Burpees
- 8 x Push Press
- 9 x Front Squats
- 10cals Cardio

Friday
Set 1
EMOM For 8mins
a) 5 ea Single Leg RDL
b) 10ea SL Around the world (balance pad)

Set 2
7min AMRAP
500m Air Bike
250m Run
0 Comments

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