VALLEY STRENGTH AND CONDITIONING

QuickFit Daily Workouts

Fitness Program - Friday 29th December

12/28/2017

 
Set 1
Every 90 sec For 15mins
a) 6 x Deadlifts
b) 6 x Pull Ups

Set 2
For time:
400 Meter Run
30 Plate Ground to Over Head
30 Hand Release Push-Ups
400 Meter Run
20 Plate Ground to Over Head
20 Hand Release Push-Ups
400 Meter Run
10 Plate Ground to Over Head
10 Hand Release Push-Ups
0 Comments

Thursday 28th December

12/28/2017

 
Set 1
every 90sec for 15
A) Push Press (dumbbell or barbell) x 6-8
B) single arm Dumbell row x 10 each


Set 2
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Wallball
1min rest
​Run 800m

0 Comments

Fitness Program - WEDNESDAY 27TH DEVEMBER

12/26/2017

 
Set 1
Every 90 seconds for 18mins
a) 5 x Front Squats
b) 12 x KB RDL
c) 45 sec RH Side Plank
d) 45 sec LH Side Plank

Set 2:
Every 8 minutes, for  24mins (3 sets)
40/30 cal Row or Air Bike
15 Burpee Box Jumps/Step Ups
10 x Toes to Bar/Hanging Leg Raise

0 Comments

Fitness Program - Friday 22nd December

12/21/2017

 
Set 1:
Every 90secs for 9mins
8 x Front Squats

Set 2:
EMOM For 12mins
a) 5-8 x Box Jumps
b) 8ea x Step Ups
c) 15/10 cal Air Bike

Set 3:
For Time
Run 800m (hill)
50 x DB Thrusters
30 x Pull Ups
0 Comments

Fitness Program - Wednesday 20th December

12/19/2017

 
Set 1:
Every 90 seconds for 9mins
6 x Push Press

Set 2:
EMOM For 12mins
a) 20 x L-Seated Seesaw Press (10ea)
b) 12 x Bent Over DB Row
c) 6 x Pull Ups

Set 3

Three rounds for time of:
400 Meter Run
20 x Plate Ground to Overhead 
20 x KB High Pull 
0 Comments

Fitness Program - Tuesday 19th December

12/18/2017

 
A) 3min AMRAP
Row 500m
AMRAP Burpees

Rest 2mins

B) 3min AMRAP
Air Bike 35/25cal
AMRAP DB Thrusters

Rest 2mins

C) 3min AMRAP

250m Farmers Carry

Rest 2mins

D) 3min AMRAP

AMRAP Sled Push

Rest 2mins

E) 3min AMRAP

Run 400m
AMRAP KB High Pull

Rest 2mins

F) 3min AMRAP

10 x D-Ball Slam
20 x Alt Jump Lunge

Rest 2mins
0 Comments

Fitness Program - Monday 17th December

12/17/2017

 
Set 1
Every 90 Seconds for 9 mins
6 each x Reverse Lunge to RDL

Set 2

EMOM For 15mins

a) 12 x Russian KB Swings
b) 6 each x Bulg Split Squats
c) 12 x Hip Extensions (feet on plates)

Set 3
​50 x Burpees For Time
0 Comments

Fitness Program - Friday 15th December

12/14/2017

 
Set 1
Every 90sec for 9mins
5 x Box Squats

Set 2
EMOM For 9mins
a) 10 x Goblet Squats
b) 15 x Hip Extensions
c) 20-30m Sled Push

Set 3
7 min AMRAP of:
7 x Box Jumps or Step-Ups 
7 x Burpees
7 x KB Swings 

​Then with no rest
​Run 800m (hill)
0 Comments

Fitness Program - Wednesday 13th December

12/12/2017

 
Set 1
Every 90 Seconds for 9mins
6 x Deadlifts (bar or kettlebell)

Set 2:
EMOM For 16mins
a) 12 x Russian KB Swings
b) 6 ea x Step Ups
c) 10m OH Plate Lunge
d) Row 12/8cal

Set 3
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 x Wall Balls
10 x Burpees
0 Comments

Fitness Program - Tuesday 12th December

12/11/2017

 
Set 1
3 Rounds Of:
90 sec of Rowing
30 sec of Rest
90 sec of KB High Pull
30 sec of Rest
90 sec of Assault Bike/Sled Push
30 sec of Rest
90 sec of Static Straight arm hold (rings)
30 sec of Rest
90 sec of Shuttle Run
30 sec of Rest

Set 2
3 - 4 x 30 sec Hollow Hold
​60 sec Rest


0 Comments
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