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

CROSSFITBarbell Bent Over Row10(L) 10(M) 10(MH) 10(H) 5 rounds for time:80m Sled Push 180/115200m Run5 Clean & Jerk 135/95(rest 1:00) ___________________ STRONGFITWeek 32 rounds: (very

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H) For total reps:AMRAP 7:0021 Double Under7 Pull-upAMRAP 5:0015 Double Under5 Toes to BarAMRAP 3:009 Double Under3 Wall Walk _____________________ STRONGFITWeek

CROSSFITThruster4(L) 4(M) 4(MH) 4(H) For time:30/24 Calorie Row30 Devil Press 2×35/2530/24 Calorie Row _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Adduction12 Seated Arc Raise12

SLEDS5 rounds:20m Sled PUSH Shuttle(alternate rounds with a partner) 4 rounds:40m Sled PUSH Shuttle(alternate rounds with a partner) 3 rounds:60m Sled PUSH Shuttle(alternate rounds with

CROSSFITBarbell Reverse Lunge (each leg)8(L) 8(M) 8(H) For time:21-15-9Overhead Squat 135/95Chest to Bar Pull-up ____________________ STRONGFITWeek 22 rounds: (very light)12 Single-Leg RDL6 Slow Mountain Climber

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

CROSSFITBarbell Bent Over Row12(L) 12(M) 12(MH) 12(H) For time:30 Toes to Bar100 Double Under400m Run30 Single-Arm Devil Press 50/35400m Run100 Double Under30 Toes to Bar

CROSSFITThruster5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:1:00 Hang Power Clean 95/651:00 Calorie Assault Bike1:00 Burpee Over the Bar1:00 Wall Ball 20/141:00 Calorie Ski1:00

SLEDS2 rounds:80m Sled Pull(alternate shuttles with a partner) 80m Farmers Carry 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 2

​​CROSSFITFor load:Every 1:00 for 10:001 Clean & Jerk(increase 10/5lbs each round) 3 rounds for time:20/15 Calorie Row15 Thruster 95/65 ____________________ STRONGFITWeek 12 rounds: (very light)12

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Incline Chest Press12(L) 10(M) 8(MH) 6(H) Peck Deck12(L) 12(M) 12(MH) 12(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Lateral Raise4×15 (M)

CROSSFIT8 rounds for load: (3 person relay)20m Sled Push(increase load each round) AMRAP 8:008 Pull-up16 Push-up32 Double Under __________________ STRONGFITWeek 12 rounds: (very light)12 Seated

CROSSFITBack SquatEvery 2:00 for 10:005-4-3-2-1 Back Squat(increase 20/10lbs each round) For time:30 Deadlift 185/12560 Burpee Over the Bar90 Wall Ball 20/14 ______________________ STRONGFITWeek 12 rounds:

CROSSFITSnatchEvery 1:00 for 10:001 Snatch(increase 10/5lbs each round) For time:10-9-8-7-6-5-4-3-2-1Toes to BarHandstand Push-up*200m Run before each round _____________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side

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

CROSSFITClean & Jerk2(L) 2(M) 2(MH) 2(H) For total time:3 rounds:7 Deadlift 225/15521 Toes to Bar (rest 3:00) 3 rounds:7 Wall Walk21 KB Swing 53/35 ___________________

UPPER BODYSingle-Arm Seated Row12(L) 10(M) 8(MH) 6(H) Supinated Pulldown12(L) 10(M) 8(MH) 6(H) Linear T-Bar Row12(L) 10(M) 8(MH) 6(H) Behind the Neck Pulldown3×12 (M) Rear Delt

CROSSFIT4 rounds for reps:Strict Pull-upBar Dip(rest 1:00) With a partner for time:50-40-30-20-10Calorie BikeCalorie Row ____________________ STRONGFITWeek 32 rounds: (very light)12 Prone Incline Rear Delt Fly12

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H) 4 rounds for time:400m Run25 Wall Ball 20/14 _____________________ STRONGFITWeek 32 rounds: (very light)12 Single-Leg RDL12 Goblt Squat12 Glute Bridge

CROSSFITSnatch2(L) 2(M) 2(MH) 2(H) AMRAP 10:0010 Devil Press 2×35/2550 Double Under _____________________ STRONGFITWeek 32 rounds: (very light)12 Supine Scaption (snow angel. facing up)12 Prone Scaption

SLEDS3 rounds: (building)40m Backwards Drag40m Sled Pull(alternate with a partner)40m Sled Push Shuttle40m Backwards Drag(alternate with a partner)40m Sled Pull40m Sled Push Shuttle(alternate with a

CROSSFITClean & Jerk3(L) 3(M) 3(MH) 3(H) For time:21-15-9Thruster 95/65Calorie Row*follow each rounds with 50 Double Under ____________________ STRONGFITWeek 2Sleds80m Sled Push Shuttle80m Sled Pull Shuttle80m

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

CROSSFIT4 rounds for reps:Strict Pull-upBar Dip(rest 1:00) 3 rounds for time:80m Sled Push 225/1351000/800m Assault Bike(rest 1:00) ____________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H) AMRAP 10:005 Burpee Box Jump 24/2010 Toes to Bar200m Run _________________ STRONGFITWeek 22 rounds: (very light)12 Single-Leg RDL12 Goblet Squat12

CROSSFITSnatch3(L) 3(M) 3(MH) 3(H) 20 rounds for time:4 Double DB Snatch 35/255 Push-up6 Wall Ball 20/14 _____________________ STRONGFITWeek 22 rounds: (very light)12 Supine Scaption (snow

SLEDS20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Carry with Partner

CROSSFITClean & Jerk2(L) 2(M) 2(MH) 2(H) “The Chief”5 rounds for reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat ___________________- STRONGFITWeek 180m Sled Push Shuttle80m Sled

UPPER BODYChest Press“Rest Pause Sets” Supinated Pulldown“Rest Pause Sets” Incline Press“Rest Pause Sets” T-Bar Row“Rest Pause Sets” Cable Fly (high pulley)“Rest Pause Sets” Rear Delt

CROSSFIT4 rounds for total reps:Strict Pull-upBar Dip(rest 1:00 between rounds) For time:30/24 Calorie Bike80m Sled Push Shuttle 135/9025/20 Calorie Bike60m Sled Push Shuttle20/16 Calorie Bike40m

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H) 7 rounds for time:7 Toes to Bar7 Thruster 95/65 _____________________ STRONGFITWeek 12 rounds: (very light)12 Single-Leg RDL12 Goblt Squat12 Glute

CROSSFITSnatch2(L) 2(M) 2(MH) 2(H) 3 rounds for time:500/400m Row21 Box Jump 24/2015 Handstand Push-up ___________________ STRONGFITWeek 12 rounds: (very light)12 Supine Scaption (snow angel. facing

SLEDS8 rounds: (building)10m Sled Push Shuttle(alternate with a partner) 4 rounds:80m Sled Pull Shuttle(alternate with a partner) 8 rounds: (building)10m Sled Push Shuttle(alternate with a

CROSSFITClean & Jerk2(L) 2(M) 2(MH) 2(H) 8 rounds for time:10/8 Calorie Row8 KB Swing 53/356 Box Jump Over 24/20 _______________________ STRONGFITWeek 3Assault Bike1:00 Easy:20 Fast1:00

UPPER BODYLinear T-Bar Row15-12-10-8-6 Chest Press15-12-10-8-6 Pullover15-12-10-8-6 Incline Press15-12-10-8-6 Wide Pulldown15-12-10-8-6 Machine Dip15-12-10-8-6 ___________________ WEIGHTLIFTINGPause Snatch (BK)70% 2×375% 3×2 Incline Press12(L) 10(M) 8(MH) 6(MH) Weighted

CROSSFIT4 rounds for reps:Strict Pull-upBar Dip(rest 1:00 between rounds) 2 rounds for time:800m Run160m Sled Push Shuttle 225/135(rest 3:00) ____________________ STRONGFITWeek 32 rounds: (very light)15

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H) AMRAP 9:003-6-9-12-15-etc…Calorie Row/Ski/ or RunBurpee __________________ STRONGFITWeek 32 rounds: (very light)8 Hamstring Floss8 Slow Mountain Climber8 Stepdown Back Squat6(L) 6(M)

CROSSFITSnatch2(L) 2(M) 2(MH) 2(H) For time:21-15-9Calorie Assault BikeDeadlift 185/125Calorie Assault BikeThruster 75/55 _______________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 H-Raise Bench

SLEDS4 rounds:20m Sled Push Shuttle40m Farmers Carry20m Sled Push Shuttle(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle80m Shuttle Run40m Sled Push Shuttle(alternate rounds

CROSSFITClean & Jerk3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:AMRAP 5:003 Power Clean 135/956 Burpee Over the Bar9 Wall Ball 20/14(rest 1:00 between rounds)

UPPER BODY12-10-8-6No rest between exercises.Chest PressT-Bar Row(alternate rounds with a partner) 12-10-8-6No rest between exercises.Machine DipWide Pulldown(alternate rounds with a partner) 12-10-8-6No rest between exercises.Machine

CROSSFIT4 rounds for reps:Strict Pull-upBar Dip(rest 1:00 between rounds) For time:80m Sled Push Shuttle 180/90500/400m Row60m Sled Push Shuttle 225/135500/400m Row40m Sled Push Shuttle 270/180500/400m

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H) AMRAP 12:0020 Push-up40 Double Under20 Weighted Sit-up (25lbs)40 Double Under _____________________ STRONGFITWeek 22 rounds: (very light)8 Hamstring Floss8 Slow Mountain

CROSSFITSnatch3(L) 3(M) 3(MH) 3(H) 5 rounds for time:8 Devil Press 2×35/25400m Run ___________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 H-Raise Bench

SLEDS6 rounds: (building)10m 1/4 Speed10m 1/2 Speed10m 3/4 Speed10m Full Speed10m 1/4 Speed10m 1/2 Speed10m 3/4 Speed10m Full Speed(alternate rounds with a partner) _____________________ WEIGHTLIFTINGSnatch

CROSSFIT & COMPETITOR 26.1For time: (Cap12)20 Wall Ball 20/1418 Box Jump Over 24/2030 Wall Ball18 Box Jump Over40 Wall Ball18 Med Ball Box Step Over66

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Cable Fly8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lat Pulldown12-15 Rear Delt

CROSSFITBent Over RowEvery 2:00 for 10:0015-12-10-8-6 12 rounds for time with a partner: (increasing load) 40m Sled Push20/15 Calorie Row(alternate rounds with partner) ___________________ STRONGFITWeek

CROSSFITPush PressEvery 2:00 for 10:003-2-1-1-1 AMRAP 12:0015 Burpee12 Toes to Bar9 DB Hang Clean & Jerk 2×50/35 ____________________ STRONGFITWeek 12 rounds: (very light)8 Hamstring Floss8

CROSSFITFront SquatEvery 2:00 for 10:003-2-1-1-1 7 rounds for time:7 Deadlift 225/15514 Wall Ball 20/14 ___________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12

SLEDS10 rounds:10m Sled Push(3 person relay) 8 rounds:20m Sled Push(3 person relay) 6 rounds:30m Sled Push(3 person relay) 4 rounds:40m Sled Push(3 person relay) ____________________

CROSSFITDeadlift8(L) 6(M) 4(MH) 2(H) For time:21-15-9Thruster 95/65Pull-up ___________________ STRONGFITWeek 3Warm-up250m Row (easy pace):45 Plank Hold250m Row (medium pace):45 Plank Hold250m Row (hard pace) 5 rounds:40m

UPPER BodySupinated Pulldown10(H) 12(MH) 14(M) 16(L)(start with a warm-up set) Machine Dip10(H) 12(MH) 14(M) 16(L)(start with a warm-up set) Barbell Curl10(H) 12(MH) 14(M) 16(L)(start with

CROSSFITBent Over Row10(L) 8(M) 2×6(H) 4 rounds for time:20m Sled Push 270/180400m Run20m Sled Push(rounds start every 6:00) _____________________ STRONGFITWeek 33 rounds:12 Plate Circle (Lt)12

CROSSFITPush Press8(L) 6(M) 4(MH) 2(H) For time:2500/2000m Assault Bike33 Push-up27 Toes to Bar21 Push-up15 Toes to Bar9 Push-up _____________________ STRONGFITWeek 32 rounds: (very light)20 TKE10

CROSSFITFront Squat8(L) 6(M) 4(MH) 2(H) AMRAP 10:0010 Clean & Jerk 135/9550 Double Under250/200m Row ___________________ STRONGFITWeek 33 rounds: (very light)15 Prone Incline Front Raise15 Prone

SLEDS4:00 for distance:Sled Push(share work with a partner) 200m Recovery Jog 4:00 for distance:Farmers Carry(share work with partner) 200m Recovery Jog 4:00 for distance:Sled Pull(share

CROSSFITDeadlift4(L) 4(M) 4(MH) 2×4(H) For time:27-21-15-9Goblet Squat 53/35KB Swing 53/35Push-up ______________________ STRONGFITWeek 2Warm-up250m Row (easy pace):45 Plank Hold250m Row (medium pace):45 Plank Hold250m Row (hard

UPPER BODY3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Seated Row8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Wide Pulldown8-12 Chest Press8-12

CROSSFITBent Over Row8(L) 6(M) 2×4(H) 4 rounds each for time:25/20 Calorie Row80m Sled Push 180/115200m Run(rounds start every 6:00) __________________ STRONGFITWeek 23 rounds:12 Plate Circle

CROSSFITPush Press4(L) 4(M) 4(MH) 2×4(H) For time:100 Double Under50 Burpee Box Jump Over 24/20100 Double Under ________________________ STRONGFITWeek 22 rounds: (very light)20 TKE10 Single-Leg RDL:20

CROSSFITFront Squat4(L) 4(M) 4(MH) 2×4(H) AMRAP 20:005 Power Clean 115/7510 Toes to Bar15 Wall Ball 20/14 _________________ STRONGFITWeek 23 rounds: (very light)15 Prone Incline Front

SLEDS5 rounds:10m Sled Pull Hand Over Hand(alternate with a partner) 5 rounds:80m Sled Pull Shuttle(alternate with a partner) 5 rounds:10m Sled Pull Hand Over Hand(alternate

CROSSFITDeadlift6(L) 6(M) 2×6(H) For time:20-16-12-8-4Single-Arm Devil Press 50/35Pull-up _____________________ STRONGFITWeek 1Warm-up250m Row (easy pace):45 Plank Hold250m Row (medium pace):45 Plank Hold250m Row (hard pace) 5

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown12-15 Rear Delt Fly8-12 Seated Row(alternate

CROSSFITBarbell Bent Row6(L) 6(M) 2×6(H) 3 rounds for total distance:AMRAP 6:00800m RunMax Sled Push Shuttle 135/90 (in remaining time)(rest 3:00 between AMRAP’s) _________________ STRONGFITWeek 13

CROSSFITPush Press6(L) 6(M) 2×6(H) For time:50 Burpee to Plate50 Calorie Bike50 KB Swing 70/5350 Calorie Row ___________________ STRONGFITWeek 12 rounds: (very light)20 TKE10 Single-Leg RDL:20

CROSSFITFront Squat6(L) 6(M) 2×6(H) 7 rounds for time:5 Thruster 115/7535 Double Under ____________________ STRONGFITWeek 13 rounds: (very light)15 Prone Incline Front Raise15 Prone Incline Rear

SLEDS4 rounds:20m Sled Push Shuttle40m Farmers Carry20m Sled Push Shuttle(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle80m Suttle Run40m Sled Push Shuttle(alternate rounds

CROSSFITDeadlift8(L) 8(M) 2×8(H) AMRAP 20:005 Power Clean 135/9510 Burpee Over the Bar400m Run ____________________ STRONGFITWeek 34 rounds::30 Assault Bike (slow):30 Assault Bike (medium):30 AbMachine AMRAP

UPPER BODYChest Press10(L) 6(H) 12(MH) 25(M) Wide Pulldown10(L) 6(H) 12(MH) 25(M) Shoulder Press10(L) 6(H) 12(MH) 25(M) Seated Row10(L) 6(H) 12(MH) 25(M) Machine Dip10(L) 6(H) 12(MH)

FUNCTIONAL FITNESSBarbell Bent Row8(L) 8(M) 2×8(H) For time:21 Pull-up21 Kettlebell Swing 53/3550′ Goblet Walking Lunge 53/3515 Pull-up15 Kettlebell Swing 53/3550′ Goblet Walking Lunge 53/359 Pull-up9

FUNCTIONAL FITNESSPush Press8(L) 8(M) 2×8(H) For total reps:AMRAP 7:007 Push-up21 Double Under (3:00 rest) AMRAP 7:007 Toes to Bar10 Box Jump Over 24/20 _____________________ STRONGFITWeek

FUNCTIONAL FITNESSFront Squat8(L) 8(M) 2×8(H) 3 rounds for time:500/400m Row30 Wall Ball 20/1412 Single-Arm Devil Press 50/35 ___________________ STRONGFITWeek 32 rounds: (very light)15 H-Raise15 Single-Arm

SLEDS3 rounds: (building)80 Sled Pull Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 3 rounds: (building)80 Sled Pull Shuttle(alternate shuttles with a partner) 80m

CROSSFIT4 rounds:6-8 Romanian Deadlift12-15 Hamstring Curl For time:9 Snatch 95/659 Strict Pull-up15 Power Clean 135/9515 Chest to Bar Pull-up21 Deadlift 185/12521 Kipping/Butterfly Pull-up _____________________ STRONGFITWeek

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Wide Grip Pulldown8-12 Pullover8-12

CROSSFIT4 rounds:6-8 Seated Row12-15 Biceps Curl 5 rounds for total reps:1:00 Double Under2:00 Calorie Row3:00 AMRAP:10 Russian KB Swing 70/5320 Weighted Sit-up 25/15 ___________________ STRONGFITWeek

CROSSFIT4 rounds:6-8 Machine Chest Press12-15 Triceps Extension(alternate rounds with a partner) For time:70 Push-up50 Toes to Bar30 Push-up10 Toes to Bar ______________________ STRONGFITWeek 22 rounds:

CROSSFIT4 rounds:6-8 Machine Squat/Leg Press12-15 Leg Extension For time:50 Thruster 115/75*5 Burpee every 1:00 until finished __________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15 Single-Arm Pullover15

SLEDS20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle

FUNCTIONAL FITNESS4 rounds:6-8 Romanian Deadlift12-15 Hamstring Curl For time:21-15-9Deadlift 185/125Thruster 75/55 ___________________ STRONGFIT4 rounds::30 Assault Bike (slow):30 Assault Bike (medium):30 Ab Machine AMRAP 25:007 Trap

UPPER BODYBody Masters Shoulder Press10(L) 10(M) 10(MH) 10(H) Lat Pulldown10(L) 10(M) 10(MH) 10(H) Body Masters Behind the Neck Shoulder Press3×15 (M) Behind the Neck Pulldown3×15

FUNCTIONAL FITNESS4 rounds:6-8 Machine Chest Press12-15 Triceps Extension 3 rounds for time:500/400m Row10 Burpee Box Jump Over 24/2025 KB Swing 53/35 ______________________ STRONGFIT2 rounds: (very

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Machine Squat/Leg Press12-15 Leg Extension(alternate rounds with a partner) 6 rounds for time:5 Clean & Jerk 135/957 Burpee Over

SLEDS25:00 for distance:Sled Push (share work with a partner) _____________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185% 2×2 Clean & Jerk 70% 1×275% 1×180% 2×185% 2×2

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Romanian Deadlift12-15 Hamstring Curl(alternate rounds with a partner) For total reps:4:00 Calorie Bike3:00 Thruster 95/652:00 Push-up ______________________ STRONGFITWeek 32

UPPER BODY4 rounds:No rest between exercises.8-12 Chest Press8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 Shoulder Press8-12 Seated Row(alternate rounds with

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Seated Row12-15 Biceps Curl(alternate rounds with a partner) 4 rounds for time:400m Run15 Pull-up20 DB Snatch 50/35 __________________ STRONGFITWeek

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Machine Chest Press12-15 Triceps Extension(alternate rounds with a partner) AMRAP 15:00500/400m Row50 Double Under1:00 Plank ______________________ STRONGFITWeek 38 rounds::20

FUNCTIONAL FITNESS4 rounds:6-8 Machine Squat/Leg Press12-15 Leg Extension(alternate rounds with a partner) For time:30 Clean & Jerk 115/7560 Burpee Over the Bar90 Wall Ball 20/14(partition

SLEDS4 rounds:40m Backwards Drag(3 person relay) 4 rounds:40m Farmers Carry(3 person relay) 8 rounds:40m Sled Pull(3 person relay) 4 rounds:40m Farmers Carry(3 person relay) 4

FUNCTIONAL FITNESS“CrossFit Total”For load:Back Squat 1RMStrict Press 1RMDeadlift 1RM ______________________ STRONGFITWeek 22 rounds: (very light)12 Plate Circle (left)12 Plate Circle (right)12 Plate Side to Side

Staffed Hours: 9a-Noon24 Hour Member Access ___________________ UPPER BODYBody Masters Shoulder Press10(L) 10(M) 10(MH) 10(H) Body Masters Behind the Neck Shoulder Press3×15 (M) Icarian Lateral

Staffed Hours: 7:00a-Noon24hr Member Access ___________________________ FUNCTIONAL FITNESS“New Year’s Eve”For time with a partner:40 Wall Walk52 Toes to Bar40 Burpee Box Jump Over (20″)52 Handstand

FUNCTIONAL FITNESS“Cindy Likes to Run”AMRAP 25:002-4-6-8-10-etc…Rounds of Cindy*400m Run after every rouund. ______________________ STRONGFITWeek 28 rounds::20 Assault Bike:10 Rest Complete with as little rest as

FUNCTIONAL FITNESSFor time:50 Double Under40/32 Calorie Row40 Double Under30 Weighted Sit-up (25lbs)30/24 Calorie Row30 Double Under20 Power Clean 135/9520 Weighted Sit-up20/16 Calorie Row20 Double Under10