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

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

SLEDS4 rounds:40m Sled Push(3 person relay) 4 rounds:40m Farmer Carry(3 person relay) 4 rounds:40m Sled Push(3 person relay) 4 rounds:40m Farmer Carry(3 person relay) 4

Christmas Eve!Staffed Hours 7:00a-Noon 24 Hour Member Access ___________________ FUNCTIONAL FITNESS“12 Days of Christmas”1 Snatch 95/65200m Run3 Toes to Bar4 Thruster 95/65500m Row6 Pull-up7 Deadlift

FUNCTIONAL FITNESSStrict Press5-4-3-2-1(make consistent increases) AMRAP 12:0012 Push-up12 Weighted Sit-up 35/2512 KB Swing 53/35 _____________________ STRONGFIT8 rounds::20 Assault Bike:10 Rest Complete with as little rest

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For time:1000/800m Row27 Wall Ball 20/14750/600m Row21 Wall Ball500/400m Row15 Wall Ball250/200m Row9 Wall Ball ________________________ STRONGFIT2 rounds: (very light)15 Lateral Raise15

SLEDS6 rounds:40m Sled Push(3 person relay) 6 rounds:40m Farmer Carry(3 person relay) 6 rounds:40m Sled Push(3 person relay) ______________________ WEIGHTLIFTINGSnatch Pull + Snatch + Overhead

FUNCTIONAL FITNESSDeadlift2-2-2-2-2 For time:27-21-15-9Thruster 75/55Toes to Bar _____________________ STRONGFITWeek 32 rounds: (very light)12 Banded Good Morning12 Reverse Lunge6 Walkout Bench Press12(L) 10(M) 8(MH) 6(H) Wide

UPPER BODYIncline Chest Press15(L) 12(M) 10(MH) 8(H) Front Pulldown15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Low Row15(L) 12(M) 10(MH) 8(H) 4 rounds:12-15 Pec

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00) 10 rounds for time:20m Sled Push 225/13510/8 Calorie Row20m Farmer Carry 70/5310/8 Calorie Bike(alternate

FUNCTIONAL FITNESSStrict Press2-2-2-2-2 3 rounds each for time:400m Run20 Burpee Box Jump Over 24/20(rounds start every 7:00) ________________________ STRONGFITWeek 32 rounds: (very light)8 Single-Leg RDL

FUNCTIONAL FITNESSBack Squat2-2-2-2-2 For time:50′ DB Walking Lunge 2×35/2521 Pull-up21 Power Clean 95/6550′ DB Walking Lunge15 Pull-up15 Power Clean50′ Walking Lunge9 Pull-up9 Power Clean _____________________

Gym Closed USPA Powerlifting State Championship

FUNCTIONAL FITNESSDeadlift3-3-3-3-3 For time:50/40 Calorie Assault Bike30 Burpee Box Jump Over10 Power Snatch 115/75 _____________________ STRONGFITWeek 22 rounds: (very light)12 Banded Good Morning12 Reverse Lunge6

UPPER BODY3 rounds:No rest between exercises.8-12 Machine Incline Press12-15 Pec Deck15-20 Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row12-15 Rear

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00) AMRAP 12:0018 Wall Ball 20/1412 Pull-up6 Clean & Jerk 115/75 ____________________ STRONGFITWeek 2For time:50

FUNCTIONAL FITNESSStrict Press3-3-3-3-3 8 rounds for time:12 Hand Release Push-up12/9 Calorie Row ____________________ STRONGFITWeek 22 rounds: (very light)8 Single-Leg RDL (each leg)8 Step Down (each

FUNCTIONAL FITNESSBack Squat3-3-3-3-3 For time:40-30-20-10Weighted Sit-upDouble UnderKB Swing 53/35Double Under ___________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15 Lying Side Adduction15 Single-Arm Pullover 3 rounds:No rest

SLEDS80m Farmers Carry 10 rounds:10m Sled Push(3 person relay) 80m Farmers Carry 8 rounds:20m Sled Push(3 person relay) 80m Farmers Carry 6 rounds:30m Sled Push(3

FUNCTIONAL FITNESSDeadlift4-4-4-4-4 5 rounds for time:12 Deadlift 135/959 Hang Power Clean6 Shoulder to Overhead3 Wall Walk _____________________ STRONGFITWeek 12 rounds: (very light)12 Banded Good Morning12

UPPER BODYIncline Press15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Cable Fly4×15 (M) Rear Delt

FUNCTIONAL FITNESS4 rounds for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between rounds) 3 rounds for time:800m Run30 Wall Ball 20/1430 KB Swing 53/35 _______________________

FUNCTIONAL FITNESSStrict Press4-4-4-4-4 AMRAP 7:007/5 Calorie Bike21 Double Under7 Weighted Sit-up (25lbs)21 Double Under _____________________ STRONGFITWeek 12 rounds: (very light)8 Single-Leg RDL (each leg)8 Step

FUNCTIONAL FITNESSBack Squat4-4-4-4-4 For time:1000/800m Row30 Burpee Box Jump Over 24/2050 Toes to Bar _____________________ STRONGFIT2 rounds: (very light)15 H-Raise15 Lying Side Adduction15 Single-Arm Pullover

SLEDS3 rounds:40m Sled Pull 40m Backwards Drag40m Sled Pull40m Sled Push(alternate ROUNDS with a partner) _________________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild to 1RM “You

FUNCTIONAL FITNESSDeadlift5-5-5-5-5 For time:21 Front Squat 135/95400m Run15 Front Squat400m Run9 Front Squat400m Run _____________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Stepdown (each leg):30

Happy Thanksgiving! Gym Closed for Holiday. “Knowledge is proud that it knows so much; wisdom is humble that it knows no more.” ~William Cowper

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between sets) AMRAP 9:003 Power Clean 135/955 Pull-up7 Push-up ______________________ STRONGFITWeek 3For time:50 Sit-up50

FUNCTIONAL FITNESSStrict Press5-5-5-5-5 4 rounds for total reps:1:00 Calorie Row1:00 Burpee to 6″1:00 KB Swing 53/351:00 Rest ___________________ STRONGFITWeek 32 rounds: (very light)12 Banded Good

FUNCTIONAL FITNESSBack Squat5-5-5-5-5 For time:40 Box Jump Over 24/2040/30 Calorie Assault Bike40 Toes to Bar40/30 Calorie Assault Bike40 DB Thruster 1×50/3540/30 Calorie Assault Bike ____________________

SLEDS3 Person Relays:8:00 AMRAP40m Sled PUSH 4:00 AMRAP40m Farmers Carry 8:00 AMRAP40m Sled PULL ________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1×190% 2×195% 1×1 Clean & Jerk70%

FUNCTIONAL FITNESSDeadlift6-6-6-6-6 3 rounds for time:40/32 Calorie Assault Bike30′ Overhead Walking Lunge 1×50/3520 DB Snatch 50/35 _____________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Stepdown

UPPER BODYMachine Incline Press6(H) 12(MH) 25(M)(do a couple of warm-up sets before starting) Pullover6(H) 12(MH) 25(M)(do a couple of warm-up sets before starting) Chest Press6(H)

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between sets) For total reps:AMRAP 7:00800m Run75 Double UnderMax Hand Release Push-up (3:00 rest)

FUNCTIONAL FITNESSStrict Press6-6-6-6-6 For time:250/200m Row25 Burpee Over Rower500/400m Row20 Burpee Over Rower750/600m Row15 Burpee Over Rower1000/800m Row10 Burpee Over Rower _____________________ STRONGFITWeek 22 rounds:

FUNCTIONAL FITNESSBack Squat6-6-6-6-6 7 rounds for time:7 Deadlift 185/12514 Wall Ball 20/14 ______________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline

SLEDS4 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Farmers Carry(alternate shuttles with a partner) ___________________ WEIGHTLIFTINGSnatch2 waves:75% 1×280% 1×285% 1×2 Clean +

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 3(M) 2(MH) 1(H) For time:40/32 Calorie Bike60 Burpee40/32 Calorie Bike ___________________ STRONGFITWeek 12 rounds: (very light)10 Single-Leg RDL10 Stepdown

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

FUNCTIONAL FITNESSLat Pulldown6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) 10 rounds for time:5 Thruster 115/755 Toes to Bar __________________

FUNCTIONAL FITNESSIncline Bench Press6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) AMRAP 20:00*200m Run (start of every round)3-6-9-12-15-etc…Pull-upPush-up (x2)Sit-up (x3)

FUNCTIONAL FITNESSWeighted Reverse Lunge (each leg)6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) 2 rounds for time:750/600m Row20 Single-Arm Devil

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

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 4(M) 3(MH) 2(H) AMRAP 10:005 Pull-up10 Push-up20 Double Under _____________________ STRONGFITWeek 35 rounds for calories:20 Ski Erg:40 Rest Single-Leg

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown12-15 Rear Delt

FUNCTIONAL FITNESSLat Pulldown10(L) 8(M) 6(MH) 4(H) 5 rounds for time:5 Power Clean 135/9510/8 Calorie Assault Bike ___________________ STRONGFITWeek 3For time:2k Row 3 rounds::30 Child’s Pose:30

FUNCTIONAL FITNESSIncline Bench Press10(L) 8(M) 6(MH) 4(H) 3 rounds for total reps:AMRAP 6:00400m Run25 BurpeeMax Rope Climb(rest 2:00 between AMRAP’s) _____________________ STRONGFITWeek 32 rounds: (very

FUNCTIONAL FITNESSWeighted Reverse Lunge (each leg)10(L) 8(M) 6(MH) 4(H) For time:25 Toes to Bar500/400m Row50 Wall Ball 20/1415 Wall Walk50 Wall Ball500/400m Row25 Toes to

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

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 3 rounds for time:1000/800m Bike30 DB Snatch 50/35500/400m Ski15 Pull-up ____________________ STRONGFITWeek 25 rounds for calories:20

UPPER BODY15-12-10-8No rest between exercises.Chest PressWide Pulldown(alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressSeated Row(alternate rounds with a partner) 15-12-10-8No rest between exercises.Machine

FUNCTIONAL FITNESSLat Pulldown12(L) 10(M) 8(MH) 6(H) For time:800m Run80m Sled Push 225/18040 Burpee600m Run60m Sled Push30 Burpee to Plate400m Run40m Sled Push20 Burpee Box Jump

FUNCTIONAL FITNESSIncline Bench Press6(L) 6(M) 6(MH) 6(H) AMRAP 12:0012 Hand Release Push-up12 KB Swing 53/35*50 Double Under every 2:00 starting at 0:00 ____________________ STRONGFITWeek 22

FUNCTIONAL FITNESSWeighted Reverse Lunge6(L) 6(M) 6(MH) 6(H)(each leg) For time:1500/1200m Row20 Hang Power Clean 115/7540 Toes to Bar60 Wall Ball 20/14 ____________________ STRONGFITWeek 22 rounds:

SLEDS80m Sled PULL Shuttle 3 rounds:40m Sled PUSH Shuttle40m Farmers Carry(alternate rounds with a partner) 80m Backwards Drag 3 rounds:40m Sled PUSH Shuttle40m Farmers Carry(alternate

FUNCTIONALFITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) For time:20 Toes to Bar20 Russian KB Swing 70/53400m Run15 Toes to Bar15 Russian KB Swing 70/53400m

UPPER BODYClose Grip Power Press8(L) 8(M) 8(MH) 8(H) Machine Shoulder Press8(L) 8(M) 8(MH) 8(H) Dumbbell Lateral Raise12(L) 12(M) 12(H) Machine Triceps Kickback12(L) 12(M) 12(H) Machine

FUNCTIONAL FITNESSLat Pulldown8(L) 8(M) 8(MH) 8(H) For time:9-15-21-15-9Pull-upCalorie Assault Bike ______________________ STRONGFIT10 rounds for calories + reps:1:00 Row for Calories:15 Rest:30 Sit-up:15 Rest 3 rounds::30

FUNCTIONAL FITNESSIncline Bench Press8(L) 8(M) 8(MH) 8(H) 3 rounds for time:1000/800m Row25 Push-up25 Wall Ball 20/14 _____________________ STRONGFIT2 rounds: (very light)12 Banded Good Morning8 Slow

FUNCTIONAL FITNESSWeighted Reverse Lunge (each leg)8(L) 8(M) 8(MH) 8(H) AMRAP 9:006 Burpee Box Jump Over 24/2012 DB Snatch 50/35 _____________________ STRONGFIT2 rounds: (very light)10 Prone

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

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) AMRAP 21:003-6-9-12-15-18-21-24-etc…*200m RunPull-upBurpee*start every round with 200m Run _______________________ STRONGFITWeek 3“Tabata Bike”8 rounds at medium intensity::10

UPPER BODYPush the Heavy Set to FailureFlex Leverage Seated Row8(L) 8(M) 8(H) Nautilus Pullover10(L) 10(M) 10(H) Magnum Pulldown12(L) 12(M) 12(H) Cable High Row15(L) 15(M) 15(H)

FUNCTIONAL FITNESSLat Pulldown10(L) 10(M) 10(MH) 10(H) 6 rounds for time:8 Single-Arm Devil Press 50/3512 DB Step Up 50/358/6 Calorie Bike(rest 1:00) ____________________ STRONGFITWeek 33 rounds:10

FUNCTIONAL FITNESSIncline Bench Press10(L) 10(M) 10(MH) 10(H) 5 rounds: (Score is total number of seconds in Plank)AMRAP 3:0040 Double Under15 Push-upMax Plank Hold(rest 1:00 between

FUNCTIONAL FITNESSReverse Lunge10(L) 10(M) 10(MH) 10(H)(10 each leg) For time:10 Thruster 115/7520 Toes to Bar (x2)30 Calorie Row (x3)8 Thruster16 Toes to Bar24 Calorie Row6

SLEDS80m Sled Pull Shuttle 3 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 3 rounds:40m Sled Push Shuttle(alternate shuttles with a partner)

FUNCTIONAL FITNESSDeadlift5-4-3-2-1 3 rounds for time:7 Wall Walk14 DB Reverse Lunge 1×50/3521 Toes to Bar ____________________ STRONGFITWeek 2“Tabata Bike”8 rounds at medium intensity::10 Assault Bike:20

UPPER BODYPush the Heavy Set to FailureIncline Press8(L) 8(M) 8(H) Chest Press8(L) 8(M) 8(H) Pec Deck10(L) 10(M) 10(H) Cable Fly (high pulley)2×20 (M) Nautilus Mult-Biceps10(L)

FUNCTIONAL FITNESSBarbell Bent RowBuild to Heavy 20 For time:21 Power Clean 95/6521 Pull-up50 Double Under15 Power Clean15 Pull-up50 Double Under9 Power Clean9 Pull-up50 Double Under

FUNCTIONAL FITNESSStrict Press5-4-3-2-1 2 rounds for total reps:AMRAP 8:001500/1200m RowMax Burpee Over Row -in remaining time-(rest 4:00 between AMRAP’s) ____________________ STRONGFITWeek 21 round: (light)40m Sled

FUNCTIONAL FITNESSFront Squat5-4-3-2-1 8 rounds each for time: (score is slowest round)8/6 Calorie Assault Bike10 Wall Ball 20/14(rounds start every 2:00) ______________________ STRONGFITWeek 22 rounds:

SLEDS20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle20m Sled Push Shuttle40m

FUNCTIONAL FITNESSDeadlift8(L) 6(M) 4(MH) 2(H) “Dumbbell DT”5 rounds for time:12 DB Deadlift9 DB Hang Power Clean6 DB Shoulder to Overhead ___________________ STRONGFIT“Tabata Bike”8 rounds at

UPPER BODYIncline Press4×8 (M) Chest Press4×10 (M) Cable Fly4×15 (M) Seated Row4×8 (M) Wide Grip Pulldown4×10 (M) Rear Delt Fly4×15 (M) _____________________ WEIGHTLIFTING3 Position Power

FUNCTIONAL FITNESSBarbell Bent Over Row15(L) 15(M) 15(MH) 15(H) “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up ___________________ STRONGFIT3 rounds:10 V-Up20 Russian Twist (10 each

FUNCTIONAL FITNESSStrict Press8(L) 6(M) 4(MH) 2(H) AMRAP 15:003-6-9-12-15-etc…Calorie BikePush-upCalorie RowPush-up ___________________ STRONGFIT1 round: (light)40m Sled Push40m Lateral Shuffle (Rt)40m Lateral Shuffle (Lt)40m Backwards Drag Belt

FUNCTIONAL FITNESSFront Squat2(L) 2(M) 2(MH) 2(H) For time:30 Bar Facing Burpee50 Wall Ball 20/1430 Clean & Jerk 95/6550 Wall Ball30 Bar Facing Burpee ____________________________ STRONGFIT2

SLEDS4 rounds:20m Sled Push(rest :10)20m Sled Push(rest :10)40m Sled Pull(alternate rounds with a partner) 4 rounds:20m Backwards Drag(rest :10)20m Backwards Drag(rest :10)40m Sled Pull(alternate rounds

FUNCTIONAL FITNESSDeadlift3(L) 3(M) 4(MH) 4(H) 3 rounds for time:20 Shoulder to Overhead 75/5520 Barbell Lunge 75/55 (total – back rack)20 Pull-up(rest 1:00) __________________ STRONGFITWeek 22

UPPER BODY3 rounds:No rest between exercies.8-12 Incline Press12-15 Cable Fly (high pulley)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercies.8-12 Wide grip

FUNCTIONAL FITNESSBarbell Bent Over Row12(L) 12(M) 12(MH) 12(H) For time:21-15-9Power Clean 135/95Box Jump 24/20*1:00 Plank after each round ___________________ STRONGFITWeek 22 rounds: (very light)10 Banded

FUNCTIONAL FITNESSStrict Press3(L) 3(M) 3(MH) 3(H) AMRAP 20:005-10-15-20-5-10-15-20-etc…Calorie RowDouble UnderToes to BarDouble Under _____________________ STRONGFITWeek 23 rounds:20 Plank Shoulder Tap (10 each side)10 V-Up10 Side

FUNCTIONAL FITNESSFront Squat3(L) 3(M) 4(MH) 4(H) 5 rounds for time:400m Run12 Single-Arm Devil Press 50/35 ___________________ STRONGFITWeek 22 rounds:12 Lying Side Adduction12 Single-Arm Pullover12 Rear

SLEDS2 rounds:4:00 for distance:Sled Push Shuttle (Rest 4:00) 4:00 for distance:Sled Pull Shuttle (Rest 4:00) _____________________ WEIGHTLIFTINGDon’t exceed 70%Every 1:00 for 10:001 Power Snatch +