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

FUNCTIONAL FITNESS8 rounds for load:20m Sled Push (+45/25 each round)(3-person relay) AMRAP 10:0030 Double Under10 Overhead Squat 75/55 _________________ STRONGFITWeek 32 rounds: (very light)12 Seated

FUNCTIONAL FITNESSStrict Press5(L) 5(M) 5(MH) 5(H) For time:1000/800m Row50 Handstand Push-up30 Burpee Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Hamstring Floss10 Good Morning

FUNCTIONAL FITNESSFront Squat5(L) 5(M) 5(MH) 5(H) For time:4-8-12-16-20Single-Arm DB Thruster 35/25Weighted Sit-up 35/25*200m Run after every round __________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

SLEDS2 rounds:80m Backwards Drag Shuttle(alternate shuttles with a partner) 2 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with

FUNCTIONAL FITNESSSnatch3(L) 3(M) 3(MH) 3(H) AMRAP 15:0050/40 Calorie (pick machine)50 Burpee to Plate50 KB Swing 53/35Max Calorie (pick machine) ___________________ STRONGFITWeek 22 rounds: (very light)12

UPPER BODY3 rounds:No rest between exercises.8 Wide Grip Chest Press8 Neutral Grip Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip

FUNCTIONAL FITNESS3 rounds for time with a partner:80m Sled Push Shuttle 180/9060m Sled Push Shuttle 225/13540m Sled Push Shuttle 270/18020m Sled Push Shuttle 315/225(rest 2:00)

FUNCTIONAL FITNESSFront Squat6(L) 6(M) 6(MH) 6(H) 8 rounds for time:8 Weighted Sit-up (25lbs)10/8 Calorie (pick machine)12 Wall Ball 20/14 ____________________ STRONGFITWeek 22 rounds: (very light)12

SLEDS6 rounds: (building)40m Sled Push Shuttlle(alternate shuttles with a partner) 5 rounds:60m Farmers Carry(alternate shuttles with a partner) 4 rounds: (building)80m Sled Pulll Shuttle(alternate shuttles

FUNCTIONAL FITNESSPush Jerk3(L) 2(M) 1(MH) 1(H) 5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAP’s) ___________________ STRONGFITWeek 12 rounds:

UPPER BODYChest Press3×15(M) Cable Seated Row3×15(M) Incline Press3×15(M) Cable High Row3×15(M) Cable Fly (high pulley)3×15(M) Cable Upright Row3×15(M) 4 rounds:No rest between exercises.15 Cable Triceps

FUNCTIONAL FITNESSPower Clean3(L) 2(M) 1(MH) 1(H) AMRAP 30:00 (with a partner)200m Run (together)80m Sled Push 270/18060 Russian KB Swing40 Box Jump Over 24/2020 Handstand Push-up

FUNCTINAL FITNESSBent Over Barbell Row8(L) 8(M) 8(MH) 8(H)(go heavier than last week) For time:20 Toes to Bar40 Push-up160 Double Under40 Push-up20 Toes to Bar _________________

FUNCTINAL FITNESSThruster5(L) 5(M) 5(MH) 5(H)(go heavier than last week) 3 rounds for time:30/24 Calorie (choose machine)20 DB Lunge (2×35/25)10 Devil Press (2×35/25) _______________ STRONGFITWeek 12

SLEDSAMRAP 8:0040m Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk AMRAP 8:0040m Sled Pull Shuttle(alternate shuttles with a partner) 200m Recovery Walk AMRAP

FUNCTIONAL FITNESSPush Jerk4(L) 3(M) 2(MH) 2(H) AMRAP 7:003-6-9-12-15-etc…Thruster 95/65Pull-up __________________ STRONGFITWeek 33 rounds:250m Row15 Nautilus Ab Dumbbell Romanian Deadlift15(L) 12(M) 10(MH) 8(H) Hip Thrust15(L) 12(M)

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Pec Deck8-12 Hammer Strength Wide Chest(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown12-15

FUNCTIONAL FITNESSPower Clean4(L) 3(M) 2(MH) 2(H) For time:21-15-9Deadlift 185/125Handstand Push-up _______________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Supine Scaption Dumbbell Shoulder

FUNCTIONAL FITNESSBent Over Barbell Row8(L) 8(M) 8(MH) 8(H) 3 rounds for time:400m Run25 Burpee __________________ STRONGFITWeek 36 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Machine

FUNCTIONAL FITNESSThruster5(L) 5(M) 5(MH) 5(H) AMRAP 15:0060 Double Under30 DB Snatch 35/2515 Toes to Bar ________________ STRONGFITWeek 32 rounds: (very light)15 H-Raise15 Supine Incline Front

SLEDS3 rounds:40m Shuttle Run40m Sled PUSH Shuttle40m Shuttle Run(alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled PULL Shuttle80m Shuttle Run(alternate rounds with a

FUNCTIONAL FITNESSPush Jerk3(L) 3(M) 3(MH) 3(H) 10 rounds:2 Clean & Jerk 135/954 Pull-up8 Wall Ball 20/14 ___________________ STRONGFITWeek 13 rounds:250m Row15 Nautilus Ab Dumbbell Romanian

UPPER BODYHQ Line Chest Press12(L) 10(M) 8(MH) 6(H) Flex Leverage Row12(L) 10(M) 8(MH) 6(H) Body Masters Incline Press15(L) 12(M) 10(H) Front Pulldown15(L) 12(M) 10(H) Hammest

FUNCTIONAL FITNESSPower Clean3(L) 3(M) 3(MH) 3(H) For time:60 KB Swing 53/3590/70 Calorie Bike150 Double Under _________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Adduction12 Single-Arm

FUNCTIONAL FITNESSBent Over Barbell Row10(L) 10(M) 10(MH) 10(H) AMRAP 12:004-8-12-16-20-etc…Push-upToes to Bar*follow each round with 200m run ___________________ STRONGFITWeek 16 rounds::10 Assault Bike (hard):20 Assault

LABOR DAY!24 Hour Member AccessNo Classes FUNCTIONAL FITNESSThruster6(L) 6(M) 6(MH) 6(H) 5 rounds for time:20 Air Squat5 Deadlift 225/125 ___________________ STRONGFITWeek 12 rounds: (very light)15

SLEDSContinue until failure:10yd Sled Push 45/010yd Sled Push 90/4510yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue

FUNCTIONAL FITNESSPush Jerk4(L) 4(M) 4(MH) 4(H) For time:50-40-30-20-10Double UnderSit-upDouble UnderCalorie Row _____________________ STRONGFITWeek 13 rounds:250m Row15 Nautilus Ab Dumbbell Romanian Deadlift15(L) 12(M) 10(MH) 8(H) Hip

UPPER BODY3 rounds:No rest between exercises.12-15 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner)

FUNCTIONAL FITNESSPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 18:006 Hang Clean 115/7512 Burpee Over the Bar18 Wall Ball 20/14 ______________________ STRONGFITWeek 12 rounds: (very light)12 Lying

FUNCTIONAL FITNESSBent Over Barbell Row12(L) 12(M) 12(MH) 12(H) For time:70 Box Jump 24/2050 Toes to Bar30 DB Push Press 2×35/2510 Wall Walk ________________ STRONGFITWeek 16

FUNCTIONAL FITNESSThruster8(L) 8(M) 8(MH) 8(H) 3 rounds for time:400m Run30 KB Swing 53/3530 Goblet Lunge Step 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)15 H-Raise15 Supine

SLEDSAMRAP 25:0080m Backwards Drag Shuttle80m Sled PULL Shuttle80m Sled Push Shuttle80m Farmers Carry Shuttle(alternate shuttles with a partner) ____________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 2×2 Clean &

FUNCTIONAL FITNESSAMRAP 20:005 Pull-up10 Push-up15 Air Squat __________________ STRONGFITWeek 33 rounds:1:00 Assault Bike:15 Rest:15 Side Plank Hold (Rt):15 Side Plank Hold (Lt):15 Rest Deadlift5(L) 5(M)

UPPER BODYChest Press6×6 (rest :10 between sets) Seated Row6×6 (rest :10 between sets) 3 rounds:No rest between exercises.10 Upright Row10 Overhead Press(alternate rounds with a

FUNCTIONAL FITNESSWith a partner for time:30 Power Snatch 95/6550 Calorie Row30 Power Clean 135/9550 Calorie Row30 Deadlift 225/155 _____________________ STRONGFITWeek 32 rounds: (very light)12 External

FUNCTIONAL FITNESS5 rounds for reps:Bench Press (BW / .66BW)Strict Pull-up(rest 3:00) 2 rounds:21’s EZ Bar Biceps Curl21’s EZ Bar Triceps Extension(alt. rounds with partner) ___________________

FUNCTIONAL FITNESSFront Squat5-4-3-2-1(make consistent increases) For time:21-15-9Thruster 95/65Toes to Bar ____________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Bench Press8(L)

SLEDS3 rounds:50m Sled Push:10 Rest40m Sled Push:10 Rest30m Sled Push:10 Rest20m Sled Push:10 Rest10m Sled Push:10 Rest10m Sled Push(alternate rounds with a partner) __________________ WEIGHTLIFTINGSnatch70%

FUNCTIONAL FITNESSBench Press4(L) 4(M) 4(MH) 4(H) 3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up _________________ STRONGFITWeek 23 rounds:1:00 Assault Bike:15 Rest:15 Side Plank Hold

UPPER BODYComplete with as little rest as possible:50 Chest Press(use a weight that you can do for 12-15 reps) Complete with as little rest as

FUNCTIONAL FITNESSEvery 2:00 for 10:001 Clean & Jerk(make consistent increases) 3 rounds for time:21 Burpee Over the Bar14 Deadlift 225/155 ________________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESSFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) AMRAP 12:003 DB Clean & Jerk

FUNCTIONAL FITNESSFront Squat + Back Squat2+2(L), 2+2(M), 2+2(MH), 2+2(H) For time:40/32 Calorie (choose machine)80 Wall Ball 20/14160 Double Under __________________ STRONGFITWeek 22 rounds: (very light)12

SLEDS3 rounds:10m Sled Push:10 Rest20m Sled Push:10 Rest30m Sled Push:10 Rest40m Sled Push:10 Rest50m Sled Push(alternate rounds with a partner) _____________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 4×2

FUNCTIONAL FITNESSBench Press6(L) 6(M) 6(MH) 6(H) For time:800m Run30 Burpee30 Pull-up400m Run20 Burpee Box Jump (20″)20 Pull-up200m Run10 Devil Press 2×35/2510 Pull-up _________________ STRONGFITWeek 13

UPPER BODY3 rounds:No rest between exercises.8 Wide Grip Chest Press8 Neutral Grip Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip

FUNCTIONAL FITNESSClean & Jerk4(L) 3(M) 2(MH) 1(H) AMRAP 20:005 Power Clean 135/9510 Toes to Bar15 Calorie Bike _________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) 8 rounds for time:8 Ring Dip16 Double Under8

FUNCTIONAL FITNESSFront Squat + Back Squat3+3(L), 3+3(M), 3+3(MH), 3+3(H) 3 rounds for time:500/400m Row20 Thruster 95/65 ___________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front

SLEDS2 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled PULL Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with

FUNCTIONAL FITNESSBench Press8(L) 8(M) 8(MH) 8(H) For time:27-21-15-9Barbell Shoulder to Overhead 95/65Pull-upCalorie Bike ___________ STRONGFITWeek 32 rounds: (very light)12 Hamstring Floss12 Back Extension:15 Side Plank

UPPER BODYHQ Line Chest Press8(L) 8(M) 8(MH) 8(H) Hammer Strength Incline Press10(L) 10(M) 10(MH) 10(H) Hammer Strength Wide Chest3×12(M) Nautilus Pullover8(L) 8(M) 8(MH) 8(H) Preacher

FUNCTIONAL FITNESSClean & Jerk2(L) 2(M) 2(MH) 2(H) 5 rounds for total calories:AMRAP 3:0020 Wall Ball 20/1420 DB Snatch 50/35Max Calorie Row(rest 1:00) _______________ STRONGFITWeek 32

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) AMRAP 10:002-4-6-8-10-12-etc…Box Jump Over 24/20*200m Run after every

FUNCTIONAL FITNESSFront Squat + Back Squat4+4(L), 4+4(M), 4+4(MH), 4+4(H) 20 rounds for time:1 Deadlift 255/1652 Toes to Bar3 Burpee Over the Bar ______________ STRONGFITWeek 32

SLEDS5 rounds: (building)40m Sled Push Shuttle(alternate shuttles with a partner) 3 rounds:80m Shuttle Run80m Sled Pull Shuttle80m Shuttle Run(alternate rounds with a partner) 5 rounds:

FUNCTIONAL FITNESSBench Press10(L) 10(M) 10(MH) 10(H) 4 rounds for time:20 Pull-up30 Push-up40 Sit-up50 Air Squat(rest 2:00) ___________________ STRONGFITWeek 22 rounds: (very light)12 Hamstring Floss12 Back

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Lat Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

FUNCTIONAL FITNESSClean & Jerk3(L) 3(M) 3(MH) 3(H)(make consistent increases) For time:21-15-9Calorie RowBurpee Box Jump 24/20Calorie BikeDB Shoulder to Overhead 2×50/35 _____________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start) AMRAP 15:0010 Weighted Sit-up 35/2515 KB Swing 53/35200m Run

FUNCTIONAL FITNESSFront Squat + Back Squat6+6(L), 6+6(M), 6+6(MH), 6+6(H) 3 rounds for time:15 Toes to Bar30 Wall Ball 20/1460 Double Under _________________ STRONGFITWeek 12 rounds:12

SLEDS3 rounds:40m Shuttle Run40m Sled PUSH Shuttle40m Shuttle Run(alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled PULL Shuttle80m Shuttle Run(alternate rounds with a

FUNCTIONAL FITNESSBarbell Reverse Lunge8(L) 6(M) 4(H) (each leg) 3 rounds for time:21 KB Swing 53/3514 Thruster 95/657 Wall Walk __________________ STRONGFITWeek 12 rounds: (very light)12

UPPER BODY3 rounds:No rest between exercises.8 Chest Press12 Pec Deck(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Seated Row12 Rear Delt Fly(alternate rounds

FUNCTIONAL FITNESS5 rounds:12 Dead Bug (total)8 Pallof Press & Twist (each side)4 Candlestick Roll & Reach 5 rounds for reps:AMRAP 2:0010 Power Clean 135/9515 Pull-upMax

FUNCTIONAL FITNESSDB Bench Press12(L) 10(M) 8(MH) 6(H) For time:50 DB Snatch 50/3550 Push-up50 DB Step-up 50/3550 Sit-up __________________ STRONGFITAssault Bike1:00 Easy:20 Fast1:00 Easy:20 Fast1:00 Easy:20

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 3(M) 2(MH) 1(H) AMRAP 20:0075 Double Under50 Air Squat25 Cal (cardio machine) _______________ STRONGFIT2 rounds:12 Plate Circle (both directions)12

SLEDS80m Sled PULL Shuttle 6 rounds: (building)20m Sled PUSH Shuttle(alternate shuttles with a partner) 80m Farmers Carry Shuttle80m Backwards Drag Shuttle80m Farmers Carry Shuttle(alternate shuttles

FUNCTIONAL FITNESSBarbell Reverse Lunge10(L) 8(M) 6(H) (each leg) AMRAP 20:001000/800m Bike20 Toes to Bar20 DB Push Press 2×35/2520 Box Jump Over 24/20 _________________ STRONGFITWeek 32

UPPER BODYChest Press6×6 (rest :10 between sets) Pec Deck15(L) 12(M) 10(H) Hammer Strength Wide Chest6×6 (rest :10 between sets) Linear T-Bar Row6×6 (rest :10 between

FUNCTIONAL FITNESS5 rounds:12 Dead Bug (total)8 Pallof Press & Twist (each side)4 Candlestick Roll & Reach For time:10 Snatch 75/5530 Burpee Over the Bar20 Clean

FUNCTIONAL FITNESSDumbbell Bench Press15(L) 12(M) 10(MH) 8(H) 5 rounds for time:45 Double Under15 Pull-up3 Wall Walk _________________ STRONGFITWeek 32 rounds:10 Hamstring Floss10 Step Down (each

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 4(M) 3(MH) 2(H) 7 rounds for time:7 Thruster 95/657 Calorie Row7 Russian KB Swing 70/53 _________________ STRONGFITWeek 33 rounds:No

SLEDS8 rounds:20m Sled Push Shuttle(alternate rounds with a partner) 80m Farmers Carry 8 rounds:20m Sled Push Shuttle(alternate rounds with a partner) 80m Farmers Carry 8

FUNCTIONAL FITNESSBarbell Reverse Lunge8(L) 8(M) 8(H) (each leg) 3 rounds for time:500/400m Row30 KB Swing 53/3530 Front Squat 75/55 ________________ STRONGFITWeek 22 rounds:10 Banded Good

UPPER BODYChest Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Hammer Strength Wide Chest10(L) 8(M) 6(H) 15(MH) Linear T-Bar Row10(L) 8(M) 6(H) 15(MH) Cable Fly

FUNCTIONAL FITNESS3 rounds:20 Single-Leg V-up20 Toe Touch Crunch20 Russian Twist For time:20 Push-up30 Toes to Bar20 Push-up40 Calorie (choose machine)20 Push-up40 Calorie (choose machine)20 Push-up30

FUNCTIONAL FITNESSDB Bench Press10(L) 10(M) 10(MH) 10(H) AMRAP 12:003-6-9-12-15-etc…Power Clean 115/75Push Press 115/75*200m Run after every round __________________ STRONGFITWeek 22 rounds:10 Hamstring Floss10 Step Down

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:30 Double Under20 Wall Ball 20/1410 Burpee Box Jump Over 24/20 ___________________ STRONGFITWeek

SLEDS3 rounds:40m Sled Push80m Shuttle Run40m Sled Push(alternate rounds with a partner) 3 rounds:40m Farmers Carry80m Shuttle Run40m Farmers Carry(alternate rounds with a partner) 3

UPPER BODY“The Total”1 hour to complete:1RM Back Squat1RM Strict Press1RM Deadlift _________________ STRONGFITWeek 12 rounds:10 Banded Good Morning10 Air Squat20 TKE Deadlift5(L) 5(M) 5(MH) 5(H)

UPPER BODYFlex Chest Press12(L) 10(M) 8(MH) 6(H) Body Masters Incline Press12(L) 10(M) 8(MH) 6(H) Hammer Strength Wide Chest15(L) 12(M) 10(H) Nautilus Pullover12(L) 10(M) 8(MH) 6(H)

FUNCTIONAL FITNESS3 rounds:20 Weighted Crunch15 V-up10 Ab Wheel 7 rounds for total reps:AMRAP 2:003 Wall Walk9 Toes to Bar30 Double UnderMax Rep Push-up(rest 1:00 between

FUNCTIONAL FITNESSWith a partner for time:3000m Ski Erg(share work anyhow) 4 rounds for time:500/400m Row20 Russian KB Swing 70/5320 Burpee __________________ STRONGFIT2 rounds:10 Hamstring Floss10

FUNCTIONAL FITNESSWith a partner for time:8000m Bike(share work anyhow) Complete in 15:00800m RunAMRAP remaining time:10 Single-Arm Devil Press 50/3515 Wall Ball 20/14 ____________________ STRONGFIT3 rounds:No

SLEDSWith a partner:240m Sled Push Shuttle240m Farmers Carry240m Sled Pull Shuttle240m Farmers Carry240m Backward Drag(share work anyhow) __________________ WEIGHTLIFTINGSnatch1RM Clean & Jerk1RM “Growth itself contains

FUNCTIONAL FITNESSDeadlift3(L) 3(M) 2×3(H) 4 rounds for total reps:AMRAP 4:00500/400m Row12 Box Jump Over 24/20Max Rep KB Swing 53/35 -in remaining time-(rest 1:00) ___________________ STRONGFITWeek

UPPER BODY15-12-9-6No rest between exercises.Chest PressFront Pulldown(rest :30 between rounds) 15-12-9-6No rest between exercises.Incline PressLow Row(rest :30 between rounds) 15-12-9-6No rest between exercises.Machine DipSeated Row(rest

FUNCTIONAL FITNESS3 rounds:40 Flutter Kick20 Single-Leg V-up10 Russian Twist (each side) AMRAP 15:0012 Wall Ball 20/149 Burpee Over the Bar6 Power Clean 135/95 ______________________ STRONGFITWeek

FUNCTIONAL FITNESSStrict Press3(L) 3(M) 2×3(H) 5 rounds for time:10 Toes to Bar15/12 Calorie Ski35 Double Under ________________ STRONGFITWeek 3Assault Bike1:00 Easy:30 Hard1:00 Easy:30 Hard1:00 Easy:30

FUNCTIONAL FITNESSBack Squat3(L) 3(M) 2×3(H) 10 rounds for time:10 Push-up8 Lateral Ball Slam 20/146 Pull-up __________________ STRONGFITWeek 32 rounds: (very light)15 H-Raise15 Dumbbell Fly (pec)30

SLEDS6 rounds:40m Sled Push Shuttle60m Farmers Cary Shuttle80m Shuttle Run(alternate rounds with a partner) ______________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 2×190% 1×195% 1×1 Clean & Jerk70%

FUNCTIONAL FITNESSDeadlift5(L) 5(M) 2×5(H) For time:50/40 Calorie Ski30 Burpee Box Jump Over 24/2050/40 Calorie Bike30 Devil Press 2×35/2550/40 Calorie Row30 Burpee _________________ STRONGFITWeek 22 rounds:

UPPER BODYChest Press10(L) 10(M) 10(H) 10(M) 10(L)(rest :20 between sets) Pullover10(L) 10(M) 10(H) 10(M) 10(L)(rest :20 between sets) Incline Press10(L) 10(M) 10(H) 10(M) 10(L)(rest :20

FUNCTIONAL FITNESS3 sets:15 Strict Hanging Leg Raise30 Bicycle Crunch15 Weighted Sit-up With a partner for time:160m Sled Push 180/90160m Farmer Carry 70/53120m Sled Push120m Farmer

FUNCTIONAL FITNESSBack Squat5(L) 5(M) 2×5(H) 5 rounds for total reps:AMRAP 2:00200m Run35 Double UnderMax Wall Ball 20/14 (in remaining time)(rest 1:00) _______________________ STRONGFITWeek 2Assault Bike1:00

FUNCTIONAL FITNESSStrict Press5(L) 5(M) 2×5(H) 3 rounds for time:500/400m Row30 Push-up20 Toes to Bar10 Clean & Jerk 115/75 _______________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15