Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

FUNCTIONAL FITNESSThruster8(L) 8(M) 8(MH) 8(H) For total time:3 rounds –9 Deadlift 185/1256 Box Jump Over 24/203 Wall Walk-then-800m Run-then-3 rounds –3 Wall Walk6 Box Jump

FUNCTIONAL FITNESSFor time:750/600m Row(2:30 rest)750/600m Row 5 rounds for total reps:AMRAP 2:0010 Burpee to 6″ Reach15 KB Swing 5/35Max Calorie Bike(rest 1:00 between AMRAP’s) _____________________

SLEDS3 rounds:60m Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6

FUNCTIONAL FITNESSDeadlift6(L) 6(M) 6(MH) 6(H) For time:21-18-15-12-9Burpee Over the BarThruster 75/55 ____________________ STRONGFITWeek 32 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L)

UPPER BODYIncline Chest Press12(L) 10(M) 8(MH) 6(H) High Row12(L) 10(M) 8(MH) 6(H) Chest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest

FUNCTIONAL FITNESS“Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds) ____________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction6 Tempo Ring

FUNCTIONAL FITNESSBarbell Lunge6(L) 6(M) 6(MH) -each leg- AMRAP 20:005 Power Clean 135/9510 Toes to Bar15 Wall Ball 20/14 _____________________ STRONGFITWeek 22 rounds: (very light)20 TKE8

FUNCTIONAL FITNESSFor time:500m Row(1:30 rest)500m Row For time:10-20-30-40KB Swing 53/35Double UnderCalorie BikeDouble Under __________________ STRONGFITWeek 32 rounds: (very light)15 Prone Incline Rear Delt Fly12 Supine

SLEDS2 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 4 rounds:40m Sled Pull Shuttle(alternate shuttles with a partner) 2 rounds:80m Farmers Carry(alternate shuttles with a

FUNCTIONAL FITNESSCF Open 25.3 __________________ STRONGFITWeek 22 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L) 8(M) 6(MH) 4(H) Leg Press15(L) 12(M) 10(MH)

UPPER BODYSingle-Arm Seated Row12(L) 10(M) 8(MH) 6(H) Chest Press6×6 (rest :10 between sets) Single-Arm Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip6×6 (rest :10 between sets) Pullover12(L)

FUNCTIONAL FITNESS5 rounds:6 Bench PressMax Rep Strict Pull-up(rest 2:00) With a partner for time:1 Mile Run2000m Row1 Mile Run(partition the distance however you choose) _________________

FUNCTIONAL FITNESSBarbell Lunge8(L) 8(M) 8(MH) -each leg- For time:30 Wall Ball 20/1450 Dumbbell Snatch 50/3530 Wall Ball50 Toes to Bar30 Wall Ball ____________________ STRONGFITWeek 22

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for total reps:AMRAP 2:0010 Burpee Box Step Over 24/2050 Double UnderMax Calorie

SLEDS40m Farmers Carry (each)(3 person relay) 6 rounds:10m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 5 rounds:20m Sled Push(3 person relay) 40m

FUNCTIONAL FITNESS*CF Open 25.2*For time:21 Pull-up42 Double Under21 Thruster 95/6518 Pull-up36 Double Under18 Thruster 115/7515 Pull-up30 Double Under15 Thruster 135/85 ________________ STRONGFITWeek 13 rounds: (very

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Front Pulldown12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M)

FUNCTIONAL FITNESS4 sets:8 Bench PressMax Rep Strict Pull-up(2:00 rest) 3 sets for time:2 rounds –6 Power Clean 135/953 Wall Walk-after both rounds-20/16 Calorie Assault Bike(2:00

FUNCTIONAL FITNESSBarbell Lunge10(L) 10(M) 10(MH) -each leg- AMRAP 20:005 Shuttle Run (2×25′ = 1)10 Single-Arm Devil Press 50/3515 Wall Ball 20/14 ____________________ STRONGFITWeek 13 rounds:

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for time:60 Double Under10 Toes to Bar _____________________ STRONGFITWeek 13 rounds: (very

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. 200m Sled Pull 200m Farmers Carry _____________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild

FUNCTIONAL FITNESS*CF Open 25.1* ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Romanian Deadlift12(L) 10(M) 8(MH) 6(H) Machine Squat12(L)

UPPER BODY15-12-9Chest PressSupinate Pulldown(no rest) 15-12-9Overhead PressSeated Row(no rest) 15-12-9Machine PulloverMachine Biceps Curl(no rest) 15-12-9Pec DeckMachine Triceps Kickback(no rest) 21-15-9Rope Triceps PushdownRope Biceps Curl(no rest)

FUNCTIONAL FITNESS4 sets:10 Bench PressMax Rep Strict Pull-up(rest 2:00) AMRAP 15:00200m Run40 Double Under20 KB Swing 53/35 _________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle (both

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For total time:3 rounds –3 Toes to Bar5 Burpee to Plate7 Wall Ball 20/14 (rest 1:00) 3 rounds –5 Toes to Bar7

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Snatch 2 rounds for time:8-6-4-2Deadlift 225/155Hand Release Push-upCalorie Row ____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder

SLEDS6 rounds:40m Sled Push80m Shuttle Run40m Sled Pull(alternate rounds with a partner) ___________________ WEIGHTLIFTINGTesting Next SaturdaySnatchBuild to Opener Clean & JerkBuild to Opener “Health is

FUNCTIONAL FITNESSPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) AMRAP 15:0060 Double Under30 Sit-up15 Power Snatch 75/55 _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Overhead Press8-12 Lateral Raise8-12 Machine

FUNCTIONAL FITNESS4 rounds:12 Bench PressMax Reps Strict Pull-up(rest 2:00 between rounds) 7 rounds for time:3 Wall Walk7 Russian KB Swing 70/4411 Ring Row ____________________ STRONGFITWeek

FUNCTIONAL FITNESSBack Squat4(L) 4(M) 4(MH) 4(H) 5 rounds for total reps:1:00 Toes to Bar1:00 Calorie Row1:00 Air Squat1:00 Rest _____________________ STRONGFITWeek 22 rounds: (very light)10

FUNCTIONAL FITNESSPower Snatch2(L) 2(M) 2(MH) 2(H) For time:400m Run -then-16-12-8-4Burpee Box Jump Over 24/20Single-Arm Devil Press 50/35 -then- 400m Run ___________________ STRONGFITWeek 22 rounds: (very

SLEDS2 rounds:40m Backwards Drag40m Sled Push(rest while partner completes)80m Sled Pull(rest while partner completes)40m Backwards Drag40m Sled Pull(rest while partner completes)80m Sled Push(alternate with a

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog

UPPER BODY4 rounds:No rest between exercises.8-12 Machine Dip8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 EZ Bar Curl8-12 EZ Bar Overhead

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For total time:5 rounds –20 Double Under10 Russian KB Swing 70/44 (3:00 rest)

FUNCTIONAL FITNESSBack Squat6(L) 6(M) 6(MH) 6(H) For time:3000/2400m Bike1500/1200m Row75 Wall Ball 20/14(2:00 on / 1:00 off until you finish) _______________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSPower Snatch3(L) 3(M) 3(MH) 3(H) AMRAP 12:008 DB Snatch 50/356 Toes to Bar4 DB Box Step Over 50/35 (20″) _________________________ STRONGFITWeek 12 rounds: (very

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 6:003 Wall Walk6 Goblet Lunge 53/3512/9 Calorie Row(2:00 rest between AMRAPs)

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For time:90 Double Under60 Pull-up30 KB Swing 53/35800m Run30 KB Swing60 Hand Release

FUNCTIONAL FITNESSBack Squat8(L) 8(M) 8(MH) 8(H) AMRAP 15:005-10-15-20-25-etc…Wall Ball Shot 20/14Toes to BarBurpee ________________________ STRONGFITWeek 38 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Complete with

FUNCTIONAL FITNESSPower Snatch4(L) 4(M) 4(MH) 4(H) For time:42-30-18DB Hang Power Clean & Jerk (1×50/35)Box Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Incline Chest Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L)

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) 4 rounds for time:400m Run30 Push-up20 KB Swing 53/35 ______________________ STRONGFITWeek 22 rounds:

FUNCTIONAL FITNESSBack Squat10(L) 10(M) 10(MH) 10(H) AMRAP 5:0050/40 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 4:0040/32 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP

FUNCTIONAL FITNESSPower Snatch5(L) 5(M) 5(MH) 5(H) AMRAP 12:003 Deadlift 225/1556 Toes to Bar9 Burpee _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm

SLEDS3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 3 rounds:80m Farmers Carry(alternate carries with a partner) 3 rounds:80m Backward Drag Shuttle(alternate shuttles with a

FUNCTIONAL FITNESSDB Romanian Deadlift10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Goblet Squat For time:30 Thruster 95/6550 Sit-up70 KB Swing 53/3550 Sit-up30 Thruster ____________________ STRONGFITWeek

UPPER BODY4 rounds:10 EZ Bar Overhead Triceps Extension10 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:12 Nautilus Multi-Triceps12 Nautilus Multi-Biceps(alternate rounds with a

FUNCTIONAL FITNESSDB Prone Incline Row10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Skull Crusher 4 rounds for time with a partner:120m Sled Push 180/13580 Double

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(MH)*follow each set with 10 Partner Hamstring Curl 3 rounds for time:400m Run21 Wall Ball Shot 20/1415 Pull-up

FUNCTIONAL FITNESSDB Bench Press10(L) 8(M) 6(MH) 4(H)*follow each set with 10 DB Curl No rest between AMRAP’sAMRAP 7:0030 Toes to Bar30 BurpeeMax Calorie Row AMRAP

SLEDS5 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 3×2 Clean + Jerk70% 2(2+2)75% 2+280%

FUNCTIONAL FITNESSDB Romanian Deadlift12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Goblet Squat “Chief & Kong”AMRAP 18:003 Power Clean 135/956 Handstand Push-up9 Wall Ball Shot

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESSDB Prone Incline Row12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Skull Crusher For time:9-15-21-15-9Toes to BarDouble UnderCalorie BikeDouble Under ___________________ STRONGFITWeek 32 rounds:

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)12(L) 10(M) 8(H)*follow each set with 10 Partner Hamstring Curl 10 rounds for time:200m Run15 Air Squat10 Burpees __________________ STRONGFITWeek

FUNCTIONAL FITNESSDB Bench Press12(L) 10(M) 8(MH) 6(H)*follow each set with 10 DB Curl For time:50 Calorie Row30 DB Snatch 50/3510 Wall Walk (2:00 rest) 10

SLEDS4 rounds:10m Sled Push Shuttle 3 rounds:10m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:10m Sled Push Shuttle20m Sled Push Shuttle30m

FUNCTIONAL FITNESSDB Romanian Deadlift15(L) 12(M) 10(MH) 8(H) For time:30 Burpee Box Jump Over 24/20750/600m Row20 Burpee Box Jump Over500/400m Row10 Burpee Box Jump Over250/200m Row

UPPER BODY8 rounds:No rest between exercises.8 Chest Press8 Cable Seated Row(rest :30 or less) 8 rounds:No rest between exercises.8 Machine Triceps Kickback8 EZ Bar Curl(rest

FUNCTIONAL FITNESSDB Prone Incline Row15(L) 12(M) 10(MH) 8(H) For time:1-2-3-4-5-6-7-8-9Power Clean 135/95Pull-up _______________________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(H) For total reps:AMRAP 2:00200m RunMax Wall Ball Shot 20/14 (rest 1:00) AMRAP 4:00400m RunMax Wall Ball Shot

FUNCTIONAL FITNESSDB Bench Press15(L) 12(M) 10(MH) 8(H) 6 rounds for time:6 Single-Arm Devil Press 50/35 (Left arm)6 Single-Arm Push Press 50/35 (Left arm)6 Single-Arm Devil

SLEDS5 rounds:10m Sled Push20m Jog Shuttle10m Sled Push(alternate rounds with a partner) 80m Farmers Carry 4 rounds:20m Sled Push20m Jog Shuttle20m Sled Push(alternate rounds with

FUNCTIONAL FITNESSAMRAP 6:003 Power Snatch 95/659/6 Calorie Bike15 Double Under (rest 3:00) AMRAP 6:003 Clean & Jerk 135/959 Box Jump 24/2015 Air Squat (rest 3:00)

Holiday Hours!7:00a-Noon – Open Gym ____________________ UPPER BODY8 rounds:No rest between exercises.8 Incline Chest Press8 Cable High Row(rest :30 or less) 8 rounds:No rest between

Happy New Year!Gym Hours: 7:00a-Noon ____________________ FUNCTIONAL FITNESS5 rounds for time:10 Pull-up20 Push-up30 Sit-up40 Air Squat(1:00 Rest) ____________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12

Holiday Hours7:00a-Noon: Open Gym _____________________ FUNCTIONAL FITNESSWith a partner for time:500/400m Row400m Run20 Burpee1000/800m Row800m Run40 Burpee1500/1200m Row1200m Run60 Burpee2000/1600m Row1600m Run80 Burpee _____________________ STRONGFITWeek

FUNCTIONAL FITNESSFunctional Total60 Minutes to establish:Back Squat 1RMStrict Press 1RMDeadlift 1RM __________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell

SLEDS80m Sled Pull Shuttle 80m Sled Push Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag 80m

FUNCTIONAL FITNESSAMRAP 20:0080 Double Under40 Lunge20 Parallette Pass Through ___________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L)

Holiday Hours!7:00a-Noon – Open Game ____________________ UPPER BODYMachine Shoulder Press3×20 (M) Wide Grip Pulldown3×20 (M) Triceps Kickback4×15 (M) Bisolator4×15 (M) Multi-Triceps5×10 (M) Multi-Biceps5×10 (M) __________________

Merry Christmas! The Gym is closed today.

HOLIDAY HOURS7:00a-Noon ____________________ CROSSFIT“12 Days of Christmas”For time:1 Clean & Jerk 135/95200m Run3 Front Squat 135/954 Pull-up5 Burpee6 Toes to Bar7 Wall Ball Shot 20/148

CROSSFIT“Darst Vader”5 rounds for time with a partner:400m Run (together)40 Calorie Row40 Push-up40 Russian KB Swing 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc

SLEDS80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a

CROSSFITDeadlift4×6 (H) For time:42-30-18Steps DB Walking Lunge (1×50/35)Calorie Assault Bike ______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar

UPPER BODY3 rounds:No rest between exerises.8-12 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Rear Delt Fly8-12 Seated Row(alternate rounds

CROSSFIT5 sets:Max Strict Pull-up (unbroken)Max Strict Dip (unbroken)(rest 2:00 between sets) With a partner for total reps:AMRAP 12:001-2-3-4-5-6-7-8-9-10-etc…Burpee Over the BarPower Clean 135/95(alternate rounds with

CROSSFITBack Squat4×6 (H) For time:1000/800m Row400m Run50 Wall Ball Shot 20/14400m Run50 Wall Ball Shot400m Run1000/800m Row ____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good

CROSSFITStrict Press4×6 (H) 10 rounds for time:5 Toes to Bar10 Push-up15 Double Under _______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circles (both directions)12 Plate Side to

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue

CROSSFITDeadlift4×8 (MH) “Grace”For time:30 Clean & Jerk 135/95 ______________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M)

UPPER BODYEZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) Nautilus Multi-Triceps12(L) 12(M) 12(MH) 12(H) Nautilus Multi-Biceps12(L) 12(M) 12(MH)

CROSSFITEvery 1:00 for 16:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) AMRAP 8:002 Wall Walk4 Single-Arm Devil Press 50/358

CROSSFITBack Squat4×8 (MH) For time:50 Thruster 95/6550 KB Swing 53/3550 Calorie Row50 Toes to Bar50 Hand Release Push-up _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded

CROSSFITStrict Press4×8 (MH) 5 rounds for time:15/12 Calorie Assault Bike10 Burpee __________________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over

SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers

CROSSFITDeadlift4×10 (MH) AMRAP 7:007 Thruster 75/557/5 Calorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L)

UPPER BODY15-12-9Chest PressSupinated Pulldown(no rest) 15-12-9Shoulder PressSeated Row(no rest) 15-12-9Machine DipUpright Row(no rest) 15-12-9Nautilus PulloverNautilus Multi-Biceps(no rest) 15-12-9Pec DeckNautilus Multi-Triceps(no rest) ___________________ WEIGHTLIFTINGTesting this SaturdayRest

CROSSFITEvery 1:00 for 14:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 KB Swing 53/3540 Push-up30 Toes to

CROSSFITBack Squat4×10 (MH) For total reps:AMRAP 5:0040 Wall Ball Shot 20/1480 Double UnderMax Calorie Row (rest 3:00) AMRAP 5:002 rounds:20 Wall Ball Shot 20/1440 Double

CROSSFITStrict Press4×10 (MH) For time:21 Clean & Jerk 115/759 Burpee Over the Bar400m Run15 Clean & Jerk15 Burpee Over the Bar400m Run9 Clean & Jerk21

Regular Gym Hours! _____________________ SLEDS5 rounds:20m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner)