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

GYM CLOSES AT 9:30a FOR USAW CERT. SLEDS80m Farmers Carry 4 rounds: (building load)40m Sled Push40m Sled Pull(alternate rounds with a partner) 80m Farmers Carry

CROSSFITPower Snatch3(L) 3(M) 3(MH) 3(H) “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ________________ STRONGFIT2 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Dumbbell

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set – more than last week) AMRAP

CROSSFITFront Squat + Back Squat3+3(L), 3+3(M), 3+3(MH), 3+3(H) For time:30 Deadlift 135/951500/1200m Assault Bike20 Power Clean 135/951000/800m Assault Bike10 Shoulder to Overhead 135/95500/400m Assault Bike

CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 3 rounds for time:80 Double Under50 Sit-up20 Single-Arm Devil Press (alt. arms) 50/35 __________________________ STRONGFIT2 rounds: (very

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner)

CROSSFITPower Snatch4(L) 4(M) 4(MH) 4(H) AMRAP 9:003-6-9-12-15-etc…Deadlift 225/155Handstand Push-upBox Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set) For time:75 Burpees*20 Double Unders every

CROSSFITFront Squat + Back Squat4+4(L), 4+4(M), 4+4(MH), 4+4(H) 6 rounds for time:15 Wall Balls 20/1415/12 Calorie Assault Bike _________________________ STRONGFITWeek 32 rounds: (very light)8 Step

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) For time:10-9-8-7-6-5-4-3-2-1Calorie RowKB Swing 53/35Toes to Bar _______________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 40yd

CROSSFIT“CrossFit Total”1 Hour to Complete:Build to Heavy 1 Back SquatBuild to Heavy 1 Strict PressBuild to Heavy 1 Deadlift ________________________ STRONGFITWeek 22 rounds: (very light)10

UPPER BODYPullover & Press8(L) 8(M) 8(MH) 8(H) Barbell Curl8(L) 8(M) 8(MH) 8(H) Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) Incline Dumbbell Curl15(L) 12(M) 10(MH) 8(H) Nautilus

CROSSFITOn a 25:00 Clock:100/80 Calorie Assault BikeAMRAP in remaining time:25 Burpee to 6″15 Toes to Bar5 Wall Walk ___________________ STRONGFITWeek 22 rounds: (very light)12 External

CROSSFIT5 rounds for time:12 DB Snatch 50/3515/12 Calorie Row18 Push-ups _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with

CROSSFIT“Partner Frannie”With a partner for time:150 Double Under75 Sit-up50 Thruster 95/65100 Pull-up50 Thruster75 Sit-up150 Double Under ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push Round 1: PushRound 2: PullRound 3: Backward Drag

CROSSFITDeadlift (not touch & go)8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 Goblet Squat “Grace”For time:30 Clean & Jerks 135/95 _____________________________ STRONGFITWeek 12 rounds: (very

UPPER BODYShoulder Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Biceps Curl15(L) 12(M) 10(MH) 8(H)

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*Follow each set with 15 Triceps Pushdown For time:27-21-15-9Calorie RowToes to Bar ________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face

CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 DB Romanian Deadlift AMRAP 10:005 DB Snatch 50/35 (L arm)5 DB Thruster 50/35 (L arm)5 DB

CROSSFITStrict Press8(L) 6(M) 4(MH) 2(H)*Follow each set with 15 DB Biceps Curl “Death Race”5 rounds for time:15/12 Calorie Assault Bike10 Burpees _____________________________ STRONGFITWeek 12 rounds:

WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×3 Clean + Jerk70% 2+275% 1+180% 2+285% 1+180% 2+2 Front Squat70% 1×380% 2×3 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold _________________________ SLEDS5

CROSSFITDeadlift (not touch & go)4(L) 4(M) 4(MH) 4(H)*Follow each set with 10 Goblet Squat For time:50 Single-Arm Devil Press 50/35*Every 2:00 (starting at 0:00) do

UPPER BODY3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise12-15 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus Behind the

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*Follow each set with 15 Triceps Pushdown For total time:1500/1200m Assault Bike75 Push-up30 Toes to Bar (Rest 2:00) 1000/800m Assault Bike50

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*Follow each set with 10 DB Romanian Deadlift 5 rounds for time:200m Run10 Clean & Jerks 115/75 ___________________________ STRONGFITWeek 32 rounds:

CROSSFITStrict Press6(L) 6(M) 6(MH) 6(H)*Follow each set with 15 DB Biceps Curl 3 rounds for total reps:AMRAP 4:0027/21 Calorie Row21 Pull-upsMax Rep Burpees to 6″(rest

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 70/44

CROSSFITDeadlift (not touch & go)6(L) 6(M) 6(MH) 6(H)*Follow each set with 10 Goblet Squat For time:21-15-9Toes to BarFront Squat 115/75 ________________________ STRONGFITWeek 22 rounds: (very

UPPER BODYMachine Shoulder Press10(L) 8(M) 6(H) 15(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) EZ Bar Curl10(L) 8(M) 6(H) 15(MH) EZ Bar

CROSSFITSeated Row6(L) 6(M) 6(MH) 6(H)*Follow each set with 15 Triceps Pushdown For time:100/80 Calorie Assault Bike70 Pull-up40 DB Box Step-up 1×50/35(partition anyhow) ______________________ STRONGFITWeek 22

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*Follow each set with 10 DB Romanian Deadlift 3 rounds for time:400m Run12 Power Clean 135/9521 Burpee ________________________ STRONGFITWeek 22 rounds:

CROSSFITStrict Press6(L) 6(M) 6(MH) 6(H)*Follow each set with 15 DB Biceps Curl 8 rounds for total calories:AMRAP 2:009 Russian KB Swing 70/5312 Hand Release Push-upMax

SLEDS80m Farmers Carry 3 rounds: (building load)40m Sled Push40m Sled Pull(alternate rounds with a partner) 80m Farmers Carry 3 rounds: (building load)40m Sled Backward Drag40m

CROSSFITDeadlift (not touch & go)8(L) 8(M) 8(MH) 8(H)*Follow each set with 10 Goblet Squat For time:42 KB Swings 53/3521 Toes to Bar1000/800m Assault Bike30 KB

3 rounds:No rest between exercises.8 Chest Press8 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder

CROSSFITSeated Row8(L) 8(M) 8(MH) 8(H)*follow each set with 15 Triceps Pushdown 5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Pull-up18 Double Under(1:00 rest between

CROSSFITBack Squat8(L) 8(M) 8(MH) 8(H)*Follow each set with 10 DB Romanian Deadlift 5 rounds for time:200m Run15 Thruster 75/55 ___________________________ STRONGFIT2 rounds: (very light)10 TKE

CROSSFITStrict Press8(L) 8(M) 8(MH) 8(H)*follow each set with 15 DB Biceps Curl 6 rounds for time:10 Single-Arm Devil Press 50/3520/16 Calorie Row __________________________ STRONGFIT2 rounds:

SLEDS20:00 Pull for Distance:Sled Push 135/90(alternate work with a partner) ______________________________ WEIGHTLIFTINGDon’t exceed 70% of 1RM:Snatch Pull + Floating Sntach + Overhead Squat5(1+2+2) Don’t exceed

CROSSFITDeadlift (not touch & go)10(L) 10(M) 10(MH) 10(H)*follow each set with 10 Goblet Squat For time:10-9-8-7-6-5-4-3-2-1Toes to Bar*10 Wall Balls 20/14 after every set ____________________

3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8

CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H)*Follow each set with 15 Triceps Pushdown 8 rounds for time:5 Power Clean 135/9530 Double Under200m Run ________________________ STRONGFITWeek 32 rounds:

CROSSFITBack Squat10(L) 10(M) 10(MH) 10(H)*follow each set with 10 DB Romanian Deadlift 3 rounds for total reps + calories:AMRAP 4:003 rounds:7 Burpee Over the Bar7

CROSSFITStrict Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 15 DB Biceps Curl 10 rounds for time:10 DB Snatch 50/3510 Box Jump 24/2010 Push-up ____________________________ STRONGFITWeek

SLEDS20:00 for Distance:Sled Pull 135/90(alternate work with a partner) __________________________ WEIGHTLIFTINGDon’t exceed 70% of 1RM:Snatch Pull + Floating Sntach + Overhead Squat5(1+2+1) Don’t exceed 70%

CROSSFITAMRAP 20:003 Wall Walk6 Deadlift 225/15512 Wall Ball 20/14200m Run _________________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Stagger

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Shoulder Press10(H) 12(MH) 14(M) 16(L) Supinated Pulldown10(H) 12(MH) 14(M) 16(L) 10-12-14-16 (decreasing load)Pec DeckRear

CROSSFITFor time:1000/800m Row3 rounds:20 Sit-up10 Burpee (no push-up) -then- 750/600m Row2 rounds:20 Toes to Bar10 Burpee (no push-up) -then-500/400m Row1 round:20 Single-Leg Toes to Bar10

CROSSFITAMRAP 7:0050/40 Calorie Assault Bike (buy-in)-then-9 Power Cleans 95/6521 Double Unders (Rest 3:00) AMRAP 5:0035/28 Calorie Assault Bike (buy-in)-then-6 Power Cleans 115/7521 Double Unders (Rest

Memorial DayGym Hours 7a-11aMurph Heats: 7a/8a/9a____________________ CROSSFIT & COMPETITOR“Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run(you may partition the reps however you choose)*If

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

CROSSFITBarbell Reverse LungeEvery 2:00 for 10:0010 Barbell Reverse Lunges(make consistent increases each set) For time:50 Double Unders15 Thrusters 95/6540 Double Unders12 Thrusters30 Double unders9 Thrusters20

UPPER BODYMachine Shoulder Press20(L) 20(M) 20(H) Cable Seate Row20(L) 20(M) 20(H) Chest Press20(L) 20(M) 20(H) Wide Grip Pulldown20(L) 20(M) 20(H) Lateral Raise20(L) 20(M) 20(H) Reverse

CROSSFITPush PressEvery 1:00 for 10:001 Push Press(make consistent increases each minute) AMRAP 15:001 Rope Climb10 Box Jump 24/20250/200m Row ________________________ STRONGFITWeek 12 rounds: (very light)12

CROSSFIT“1/2 Murph”For time:800m Run50 Pull-ups100 Push-ups150 Air Squats800m Run(partition anyhow) ______________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt Arm

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) 80m Farmers Carry 3

CROSSFITBarbell Reverse Lunge5×4 (constant load – alternating legs)(1:00 rest between sets) For time:100 Wall Balls 20/145 Burpees Every Minute (starting at 0:00) _____________________________ STRONGFITWeek 32

UPPER BODY Pullover8×8(rest :30 or less) Chest Press8×8(rest :30 or less) Lat Pulldown8×8(rest :30 or less) 3 rounds:15 Pec Deck15 Rear Delt Fly(rest :30 or

CROSSFITPush Press5×2 (constant load)(1:00 rest between sets) For time:100 Double Unders10 Wall Walks25 Toes to Bar50 Box Jump Overs 24/2025 Toes to Bar10 Wall Walks100

CROSSFITPower Clean5×2 (constant load)(1:00 rest between sets) For total reps:AMRAP 10:002000/1600m RowMax Clean & Jerks 135/95 (in remaining time) (rest 3:00) AMRAP 7:001000/800m RowMax Power

CROSSFIT4 rounds (rounds start every 6:00)200m Run~then~2 rounds-10 Pull-ups20 Push-ups30 Air Squats~then~200m Run _________________________ STRONGFITWeek 32 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone

SLEDS40m Backwards Drag 135/9040m Sled Pull40m Backwards Drag40m Sled Pull(complete all four and then alternate) 80m Overhead Plate Carry 45/35 40m Sled Pull 180/13540m Sled

CROSSFITBarbell Reverse Lunge5×6 (constant load – alternating legs)(1:00 rest between sets) For time:14-12-10-8-6Single-Arm DB Thruster 50/35*500/400m Assault BikeSingle-Arm Devil Press 50/35*500/400m Assault Bike ___________________________ STRONGFITWeek

UPPER BODYChest Press6(H) 12(MH) 25(M)(warm-up prior to first working set) Wide Grip Pulldown6(H) 12(MH) 25(M)(warm-up prior to first working set) Shoulder Press6(H) 12(MH) 25(M)(warm-up prior

CROSSFITPush Press5×3 (constant load)(1:00 rest between sets) 7 rounds each for time: (slowest round is score)250/200m Row12 Toes to Bar8 Burpees to 6″(rounds start every

CROSSFITPower Clean5×3 (constant load)(rest 1:00) “Annie, Are You Okay?”For time:50-40-30-20-10Double UndersSit-ups25-20-15-10-5Deadlifts 155/105 _____________________________ STRONGFITWeek 22 rounds: (very light)10 Hamstring Floss10 Pause Squat (:03 in bottom)10

CROSSFITAMRAP 25:001 Mile Run -then in the remaining time- AMRAP of “Cindy”5 Pull-up10 Push-up15 Air Squat _____________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear

SLEDS80m Backwards Drag 3 rounds: (building load)40m Sled Pull40m Sled Push(alternate rounds with a partner) 80m Backwards Drag 3 rounds: (building load)40m Sled Push40m Sled

CROSSFITBarbell Reverse Lunge5×8 (constant load – alternating legs) (1:00 rest between sets) 2 rounds for time:25 Burpee Box Jump Over 24/20100yd Sled Push 135/9025 Parallette

UPPER BODY15-12-9No rest between exercises.Chest PressSupinated Pulldown(alternate rounds with a partner) 15-12-9No rest between exercises.Shoulder PressSeated Row(alternate rounds with a partner) 15-12-9No rest between exercises.Machine

CROSSFITPush Press5×4 (constant load)(1:00 rest between sets) For time:20 Calorie Assault Bike40 Toes to Bar80 Wall Balls 20/14160 Double Unders _________________________ STRONGFITWeek 12 rounds: (very

CROSSFITPower Clean5×4 (constant load)(rest 1:00) 4 rounds for total calories:AMRAP 3:0040-30-20-10 KB Swings 53/35Max Row in remaining time(rest 1:00 between AMRAP’s) ______________________________ STRONGFITWeek 12 rounds:

CROSSFITFor total reps:AMRAP 10:00200m Run10 Pull-up (rest 5:00) AMRAP 10:00200m Run20 Push-up (rest 5:00) AMRAP 10:00200m Run30 Air Squat _______________________ STRONGFITWeek 12 rounds: (very light)12

SLEDS5 rounds:20m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 5 rounds:20m Sled Push Shuttle (building load)(alternate shuttles

CROSSFITBarbell Reverse Lunge5×10 (constant load – alternating legs)(1:00 rest between sets. 5 each leg) 3 rounds for time:750/600m Row60m Sled Push 90/4515 Toes to Bar

CROSSFITPush Press5×5 (constant load)(1:00 rest between sets) For total time:21-15-9Wall Ball 20/14Burpees (3:00 Rest) 9-15-21BurpeesWall Ball __________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front

CROSSFITPower Clean5×5 (constant load)(1:00 rest between sets) For time:400m Run-then-2 rounds –20 DB Snatch 50/35 (alt. arms)50 Double Unders-then-400m Run-then-2 rounds –20 DB Clean &

CROSSFIT“Barbara”5 rounds for time:20 Pull-up30 Push-up40 Sit-up50 Air Squat(3:00 rest between rounds) ___________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise

SLEDSPick your weight based on last week.8 rounds:10m Sled Push(rest :10 between pushes) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Backward Drag(rest :10

CROSSFITDumbbell Romanian Deadlift8(L) 6(M) 4(H) 12(H)*follow each set with 8 heel elevated goblet squat For time:9-8-7-6-5-4-3-2-1Toes to Bar18-16-14-12-10-8-6-4-2Wall Ball 20/1436-32-28-24-20-16-12-8-4Double Under ____________________ STRONGFITWeek 12 rounds:

UPPER BODYSeated Row8×8 (M)(keep rest under :30) Wide Grip Pulldown8×8 (M)(keep rest under :30) Nautilus Pullover8×8 (M)(keep rest under :30) Incline Dumbbell Curl8×8 (M)(keep rest

CROSSFITBent Over Dumbbell Row10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart “Partner Jerry”For time:1600m Run2000m Row1600m Run(split the work with a partner

CROSSFITDumbbell Bulgarian Split Squat8(L) 6(M) 4(H) 12(H)*follow each set with 8 med ball hamstring curl AMRAP 20:0030 Sit-up20 KB Swing 53/3510 KB Goblet Squat 53/35

SLEDS8 rounds:10m Sled Push 180/135(rest :10 between pushes) 8 rounds:10m Sled Pull 180/135(rest :10 between pulls) 8 rounds:10m Backward Drag 180/135(rest :10 between drags) 8

CROSSFITDumbbell Romanian Deadlift5(L) 5(M) 5(MH) 5(H)*follow each set with 8 heel elevated goblet squat For time:21 Front Squats 95/6542 Double Unders21 Shoulder to Overhead 95/6542

UPPER BODYChest Press8×8 (M)(keep rest under :30) Pec Deck8×8 (M)(keep rest under :30) Machine Dip8×8 (M)(keep rest under :30) EZ Bar Biceps Curl8×8 (M)(keep rest

CROSSFITDumbbell Bent Row8(L) 8(M) 8(MH) 8(H)*follow each set with 15 band pull apart AMRAP 12:009 Pull-up6 Burpee Box Jump Over 24/203 Wall Walk ____________________________ STRONGFITWeek

CROSSFITDumbbell Bulgarian Split Squat5(L) 5(M) 5(MH) 5(H)*follow each set with 8 med ball hamstring curl For time:500/400m Row400m Run30 Thruster 75/55-3:00 Rest-30 Thruster400m Run500/400m Row

CROSSFITIncline Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 15 band biceps curl For time:30-20-10Toes to BarPush-upCalorie Assault BikePush-up ______________________ STRONGFITWeek 12 rounds: (very

SLEDS80m Farmers Walk 70/44 3 rounds:40m Backwards Drag 135/9040m Sled Push 80m Farmers Walk 3 rounds:40m Sled Push 180/13540m Sled Pull 80m Farmers Walk ______________________________

CROSSFITDumbbell Romanian Deadlift6(L) 6(M) 6(MH) 6(H)*follow each set with 8 heel elevated goblet squat For time:50 Calorie Assault Bike75 Wall Ball 20/1450 Single-Arm Devil Press

UPPER BODYMachine Shoulder Press8×8 (M)(keep rest under :30) Upright Row8×8 (M)(keep rest under :30) Bench Dip8×8 (M)(keep rest under :30) Plate Raise8×8 (M)(keep rest under