Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
Friday 12/13/24
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)
Thursday 12/12/24
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)
Wednesday 12/11/24
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
Tuesday 12/10/24
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
Monday 12/9/24
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
Saturday 12/7/24
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
Friday 12/6/24
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)
Thursday 12/5/24
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
Wednesday 12/4/24
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
Tuesday 12/3/24
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
Monday 12/2/24
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
Saturday 11/30/24
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)
Friday 11/29/24
Gym Hours: 7:00a-12:00p ____________________ CROSSFITDeadlift4×12 (M) “Christine3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10
Thursday 11/28/24
Happy Thanksgiving!Gym Hours: 7:30a-10:00a _________________ UPPER BODYIncline Dumbbell Curl4×12 (M) Overhead Triceps Extension4×12 (M) Barbell Curl8(L) 8(M) 8(MH) 8(H) Skull Crusher8(L) 8(M) 8(MH) 8(H) Nautilus
Wednesday 11/27/24
CROSSFITEvery 1:00 for 12:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 Wall Ball 20/1450 Burpee50 Sit-up50 Steps
Tuesday 11/26/24
CROSSFITBack Squat4×12 (M) AMRAP 10:001-2-3-4-5-6-etc… DB Devil Clean 2×50/3530 Double Under _____________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine
Monday 11/25/24
CROSSFITStrict Press4×12 (M) AMRAP 16:0016 Toes to Bar16 Push Press*200m Run every 2:00 starting at 0:00 ________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12
Saturday 11/23/24
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd
Friday 11/22/24
CROSSFITDeadlift3×15 (M) For time:2000/1600m Assault Bike100 KB Swing 53/3550 Burpee Box Jump Over 24/20(partition KBS and BBJO anyhow) ______________________ STRONGFITWeek 22 rounds: (very light)10 Banded
Thursday 11/21/24
UPPER BODY4 rounds:No Rest between exercises.12-15 Chest Press12-15 Wide Grip Pulldown(alternate rounds with a partner) 4 rounds:No Rest between exercises.12-15 Pullover12-15 Biceps Curl(alternate rounds with
Wednesday 11/20/24
CROSSFITFor total reps:Every 1:00 for 10:00Even – Strict Pull-upOdd – Strict Dip(choose reps prior to start. only score successful rounds) For time:1500/1200m Row1200m Run(rest 3:00)1000/800m
Tuesday 11/19/24
CROSSFITBack Squat3×15 (M) 8 rounds for time:6 Toes to Bar12 Wall Ball 20/1424 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg
Monday 11/18/24
CROSSFITStrict Press3×15 (M) AMRAP 15:0010 Single Arm DB Push Press 50/35 (switch arms as needed)5 Burpee Over DB10 DB Snatch 50/35 (alternate arms)5 Burpee Over
Saturday 11/16/24
SLEDS8 rounds::20 Backward Drag:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Sled Push:10 Rest ____________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean
Friday 11/15/24
CROSSFIT“Holleyman (light)*20 rounds for time:5 Wall Ball Shot 20/143 Handstand Push-up1 Power Clean 155/105(alternate rounds with a partner) ________________________ STRONGFITWeek 12 rounds: (very light)10 Banded
Thursday 11/14/24
UPPER BODY5 rounds:No rest between exercises.10 Machine Dip10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Dumbbell Skull Crusher12 Seated
Wednesday 11/13/24
CROSSFIT3 rounds for quality:10 Hanging Leg Raise15 Weighted Sit-up20 Russian Twist (each side) With a partner for time:300 Double Under200 Push-up100 KB Swing 53/3550 DBall
Tuesday 11/12/24
CROSSFIT8 rounds for load:40yd Sled Push(3 person relay) For time:500/400m Row30 Burpee to a 45lb Plate1000/800m Row30 Burpee to a 45lb Plate500/400m Row ______________________ STRONGFITWeek
Monday 11/11/24
CROSSFIT“Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _____________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell
Saturday 11/9/24
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)
Friday 11/8/24
CROSSFITFor load:Every 1:00 for 10:001 Power Clean For time:21-15-9Thruster 95/65Burpee Over the Bar _____________________ STRONGFITWeek 32 rounds:12 Banded Good Morning8 Cossack Squat (over and back
Thursday 11/7/24
UPPER BODY3 rounds:No rest between exercises:8-12 Front Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 3 rounds:No rest between exercises:8-12 Incline Press8-12 Seated Row8-12
Wednesday 11/6/24
CROSSFITSingle-Arm DB Bent Row10(L) 8(M) 6(MH) 4(H) 5 rounds for total reps:AMRAP 3:0050 Double Under10 Toes to BarMax Calorie Row(1:00 rest between rounds) _____________________ STRONGFITWeek
Tuesday 11/5/24
CROSSFITBulgarian Split Squat10(L) 8(M) 6(MH) 4(H) 6 rounds for time:9 Box Jump Over 24/2012 DB Hang Clean & Jerk (6 each arm) 50/3515 Weighted Sit-up
Monday 11/4/24
CROSSFITPush Press10(L) 8(M) 6(MH) 4(H) AMRAP 25:001 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy200m Run4 Rounds of Cindy…..continue until time expires.
Saturday 11/2/24
SLEDSComplete with no rest:80m Sled Push Shuttle20m Farmers Carry60m Sled Push Shuttle40m Farmers Carry40m Sled Push Shuttle60m Farmers Carry20m Sled Push Shuttle80m Farmers Carry 200m
Friday 11/1/24
CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) For time:9 Deadlift 155/10512 Box Jump 24/2015 Push-up18 Deadlift24 Box Jump30 Push-up27 Deadlift36 Box Jump45 Push-up _________________________ STRONGFITWeek 22 rounds:12
Thursday 10/31/24
UPPER BODY15-12-9Chest PressLat Pulldown(No rest ) 15-12-9Shoulder PressSeated Row(No rest ) 15-12-9DipPullover(No rest ) 21-15-9Pec DeckRear Delt Fly(No rest ) 21-15-9Biceps CurlTriceps Pushdown(No rest )
Wednesday 10/30/24
CROSSFITSingle-Arm DB Bent Over Row10(L) 8(M) 6(MH) 4(H) On a 12:00 clock:2400/2000m Assault Bike~then~AMRAP in remaining time:6 Burpee6 Pull-up _______________ STRONGFITWeek 22 rounds: (very light)12
Tuesday 10/29/24
CROSSFITBulgarian Split Squat10(L) 8(M) 6(MH) 4(H) -each leg- AMRAP 15:0015 KB Swing 53/3560 Double Under15 Toes to Bar30 Wall Ball 20/14 ________________________ STRONGFITWeek 22 rounds:
Monday 10/28/24
CROSSFITPush Press10(L) 8(M) 6(MH) 4(H) For total reps:AMRAP 5:0015 Shoulder to Overhead 75/55400m Run15 Shoulder to OverheadMax Calorie Row (rest 5:00) AMRAP 5:0012 Shoulder to
Saturday 10/26/24
SLEDS5 rounds:40m Sled Push40m Sled Pull40m Backwards Drag(alternate rounds with a partner) ______________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean + JerkBuild to
Friday 10/25/24
CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) For time:400m Run30 Clean & Jerks 135/95400m Run _________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over and back
Thursday 10/24/24
UPPER BODYEZ Bar Biceps Curl8(L) 8(M) 8(MH) 8(H) EZ Bar Skull Crusher8(L) 8(M) 8(MH) 8(H) Incline Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Overhead Triceps Extension 10(L)
Wednesday 10/23/24
CROSSFITDB Bent Over Row12(L) 10(M) 8(MH) 6(H) -each arm- For time:1500/1200m Row*Every 2:00 until complete:5 Pull-up10 Push-up15 Sit-up ______________________ STRONGFITWeek 12 rounds: (very light)12 Prone
Tuesday 10/22/24
CROSSFITBulgarian Split Squat12(L) 10(M) 8(MH) 6(H) -each leg- 3 rounds for total reps:Minute 1 – Thruster 75/55Minute 2 – Burpee to 6″Minute 3 – Toes
Monday 10/21/24
CROSSFITPush Press12(L) 10(M) 8(MH) 6(H) For time:21-15-9Hang DB Snatch (Left arm) 50/35Calorie BikeHang DB Snatch (Right arm) 50/35Calorie Bike _______________________ STRONGFITWeek 12 rounds: (very light)12
Saturday 10/19/24
Gym Awards Party at 5:00p!!!!! _____________________ SLEDS25:00 for Distance:Sled Pull 135/90(alternate work with a partner) _____________________ WEIGHTLIFTINGSnatchBuild to a Heavy Single(no misses or grinding)Followed by:5×1
Friday 10/18/24
CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 4:005 DB Hang Power Clean & Jerk 2×50/3510 DB Reverse Lunge Step 2×50/3530 Double Under(1:00
Thursday 10/17/24
UPPER BODYChest Press15(L ) 12(M) 10(MH) 8(H) Lat Pulldown15(L ) 12(M) 10(MH) 8(H) Incline Press“Drop Set” Cable Seated Row“Drop Set” Dumbbell Lateral Raise“Run the Rack”
Wednesday 10/16/24
CROSSFITDB Bent Over Row15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike50 Pull-up50 KB Swing 53/35 ______________________ STRONGFITWeek 3H-Raise3×15 (L) Dumbbell Shoulder Press15(L) 12(M) 10(MH)
Tuesday 10/15/24
CROSSFITBulgarian Split Squat15(L) 12(M) 10(MH) 8(H)(each leg) AMRAP 15:0019 Wall Ball19/15 Calorie Row ________________ STRONGFITWeek 3Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50
Monday 10/14/24
CROSSFITPush Press15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Burpee Over the Bar7 Deadlift 185/1257 Toes to Bar ______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle
Saturday 10/12/24
SLEDS4 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 2 rounds:80m Sled Pull Shuttle 135/90(alternate shuttles with a partner) 4 rounds:20m Sled Push Shuttle
Friday 10/11/24
CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) For time:40 DB Snatch 50/3520 Burpee Box Jump 24/2030 DB Snatch15 Burpee Box Jump 24/2020 DB Snatch10 Burpee Box Jump
Thursday 10/10/24
UPPER BODY15-12-9Chest PressWide Grip Pulldown(complete with as little rst as possible) 15-12-9Shoulder PressSeated Row(complete with as little rst as possible) 15-12-9Machine DipNautilus Pullover(complete with as
Wednesday 10/9/24
CROSSFITDumbbell Bent Row12(L) 12(M) 12(MH) 12(H) For time:1000/800m Assault Bike21 Pull-up42 Push-up1000/800m Assault Bike42 Push-up21 Pull-up1000/800m Assault Bike ______________________ STRONGFITWeek 2H-Raise3×15 (L) Dumbbell Shoulder Press15(L)
Tuesday 10/8/24
CROSSFITBulgarian Split Squat (each leg)12(L) 12(M) 12(H) 10 rounds for time:5 Thruster 95/6510 Toes to Bar200m Run(1:00 rest between rounds) __________________ STRONGFITWeek 2Assault Bike:50 Hard:10
Monday 10/7/24
CROSSFITPush Press12(L) 12(M) 12(MH) 12(H) AMRAP 15:0015/12 Calorie Row30 KB Swing 53/3560 Double Under _______________________ STRONGFITWeek 22 rounds: (light)12 Plate Circle (both directions)12 Plate Side
Saturday 10/5/24
SLEDS8 rounds::20 Sled Push:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Backward Drag:10 Rest _______________________ WEIGHTLIFTINGSnatchBuild to a Heavy set of 3(no misses or
Friday 10/4/24
UPPER BODYDeadlift10(L) 8(M) 6(MH) 4(H) For time:21 Deadlift 185/125400m Run15 Deadlift400m Run9 Deadlift400m Run-immediately into-50 Bar Facing Burpee _____________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8
Thursday 10/3/24
UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Chest Press8-12
Wednesday 10/2/24
CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 8+) For time:10-8-6-4-2Hang Power Clean 135/95100-80-60-40-20Double Under ________________________ STRONGFITWeek 1H-Raise3×15 (L) Dumbbell Shoulder Press15(L)
Tuesday 10/1/24
CROSSFITBarbell Lunge10(L) 8(M) 6(MH) 4(H)(each leg) AMRAP 16:0090 Wall Ball 20/1470 DB Snatch 50/3550 Box Jump 24/2030 DB Push Press 2×50/35Max Calorie Row _____________________ STRONGFITWeek
Monday 9/30/24
CROSSFITDumbbell Bench Press10(L) 8(M) 6(MH) 4(H) For time:21-15-9Push-upToes to BarPush-upCalorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side
Saturday 9/28/24
SLEDS8 rounds::15 Sled Push:15 Rest 8 rounds::15 Sled Pull:15 Rest 8 rounds::15 Backward Drag:15 Rest _______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch
Friday 9/27/24
CROSSFITDeadlift6(L) 6(M) 6(MH) 6(H) For total time:5 rounds –10 DB Goblet Squats 50/3515 Hand Release Push-ups~then~150′ DB Walking Lunge 50/35 ___________________ STRONGFITWeek 32 rounds: (very
Thursday 9/26/24
UPPER BODY3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner)
Wednesday 9/25/24
CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 7+) With a partner for time:Every 2:00 until you get 120 Toes to Bar.50
Tuesday 9/24/24
CROSSFITBarbell Lunge6(L) 6(M) 6(MH) 6(H) -each leg- For time:40 Power Clean 135/9580 Burpee Over the Bar160 Air Squat(partition anyhow) _____________________ STRONGFITWeek 22 rounds: (very light)8
Monday 9/23/24
CROSSFITDB Bench Press6(L) 6(M) 6(MH) 6(H) For time:400m Run21 DB Push Press (2xDB) 50/3521 Calorie Row400m Run15 DB Push Press15 Calorie Row400m Run9 DB Push
Saturday 9/21/24
SLEDS8 rounds::10 Sled Push:20 Rest 8 rounds::10 Sled Pull:20 Rest 8 rounds::10 Backward Drag:20 Rest ______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch
Friday 9/20/24
CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) For total calories:Every 2:00 for 20:00 (10 rounds)5 Pull-up10 Wall Ball 20/14Max Calorie Row _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded
Thursday 9/19/24
UPPER BODY4 rounds:No rest between exercises.8 Chest Press8 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with
Wednesday 9/18/24
CROSSFITFor total reps:Every 2:00 for 10:00Strict Pull-upMax Unbroken Pull-up (use assistance to get 6+) For time:150 Double Under1 Mile Run50 Toes to Bar(partition anyhow) ______________________
Tuesday 9/17/24
CROSSFITBarbell Lunge8(0) 8(L) 8(M) 8(MH) AMRAP 12:0012/9 Calorie Assault Bike9 Deadlift 225/15512/9 Calorie Assault Bike9 Thruster 95/65 ___________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8
Monday 9/16/24
CROSSFITDB Bench Press8(L) 8(M) 8(MH) 8(H) For total time:4 rounds:12 DB Snatch 50/3515 Burpee Over Dumbbell(1:00 rest between rounds)-then-200m Farmer Carry 2×53/35 ______________________ STRONGFITWeek 23
Saturday 9/14/24
SLEDS5 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle200m Recovery Jog(alternate shuttles with a partner) _________________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for
Friday 9/13/24
CROSSFITDeadlift10(L) 10(M) 10(MH) 10(H) For total reps:Every 1:00 for 5:0010 Wall Ball 20/14Max Reps Burpee (rest 2:00) Every 1:00 for 5:0010 Wall BallMax Reps Sit-up
Thursday 9/12/24
UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Cable Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus
Wednesday 9/11/24
CROSSFITFor total reps:Every 2:00 for 10:00Max Unbroken Strict Pull-up (use assistance to get 5+) “9/11”For total time:2001m Row 3 rounds-200m Burden Run 35/25 (plate)9 Handstand
Tuesday 9/10/24
CROSSFITBarbell Lunge10(0) 10(L) 10(M) 10(H) AMRAP 12:009 Hang Power Clean 95/656 Thruster 95/6530 Double Under ________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg
Monday 9/9/24
CROSSFITDB Bench Press10(L) 10(M) 10(MH) 10(H) 4 rounds for time:500/400m Assault Bike20 KB Swing 53/3515 Toes to Bar500/400m Assault Bike(rest 1:00) _______________________ STRONGFITWeek 12 rounds:
Saturday 9/7/24
SLEDS8 rounds:10m Sled Push (pick weight)(rest :10 between pushes) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Backward Drag(rest :10 between pulls) 8 rounds:10m
Friday 9/6/24
CROSSFITSumo Deadlift10(L) 8(M) 6(MH) 4(H) For total time:21 Push Press 75/5521 Front Squat-then-1000/800m Row-then-3 rounds:7 Push Press 95/657 Front Squat-then-1000/800m Row-then-7 rounds:3 Push Press 115/753
Thursday 9/5/24
UPPER BODYIncline Press (machine)“Rest Pause Sets” Wide Grip Pulldown“Rest Pause Sets” Decline Press (machine)50 Reps with As Little Rest As Possible Cable Seated Row50 Reps
Wednesday 9/4/24
CROSSFITSupinated Grip Barbell Row10(L) 8(M) 6(MH) 4(H) Every 1:00 for 10:005 Pull-up10 Push-upMax Power Cleans 135/95(score is total power cleans) _______________________ STRONGFITWeek 33 rounds: (very
Tuesday 9/3/24
CROSSFITOverhead Squat10(L) 8(M) 6(MH) 4(H) 5 rounds for time:400/300m Row20 Wall Ball Shot 20/1410 Burpee to 6″ _____________________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause
Monday 9/2/24
LABOR DAYGym Hours 7a-11a _________________________ CROSSFITIncline Bench Press10(L) 8(M) 6(MH) 4(H) 6 rounds each for time: (slowest round is score)12 Toes to Bar200m Run12 DB
Saturday 8/31/24
SLEDS2 rounds with a partner:200m Sled Push (pick weight)200m Sled Pull200m Recovery Walk(share work anyhow) ___________________________ WEIGHTLIFTINGMeet Day! “If you don’t think too good, don’t
Friday 8/30/24
CROSSFITSumo Deadlift12(L) 10(M) 8(MH) 6(H) AMRAP 15:003 rounds:50 Double Under100′ DB Walking Lunge 1×50/35 In remaining time AMRAP:12 Toes to Bar6 Single-Arm Devil Press 50/35
Thursday 8/29/24
UPPER BODYIncline Press (machine)8(L) 8(M) 8(MH) 8(H) Pullover (machine)8(L) 8(M) 8(MH) 8(H) Dip (machine)15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Reverse Grip Triceps
Wednesday 8/28/24
CROSSFITSupinated Grip Barbell Row12(L) 10(M) 8(MH) 6(H) AMRAP 5:00Burpee (Rest 3:00) AMRAP 5:00Clean & Jerk 135/95 _________________________ STRONGFITWeek 23 rounds: (very light)12 Lying Side Shoulder
Tuesday 8/27/24
CROSSFITOverhead Squat12(L) 10(M) 8(MH) 6(H) With a partner for time:200 Wall Balls 20/14200 Calorie Assault Bike(partners work on separate movements at the same time) ________________________
Monday 8/26/24
CROSSFITIncline Bench Press12(L) 10(M) 8(MH) 6(H) 6 rounds for time:250m Row200m Run ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline
Saturday 8/24/24
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
Friday 8/23/24
CROSSFITSumo Deadlift15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike40 DB Lunge Step (1 DB) 50/3530 Handstand Push-up20 Single-Arm Devil Press 50/3510 Wall Walk __________________________
Thursday 8/22/24
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
Wednesday 8/21/24
CROSSFITSupinated Grip Barbell Row15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Pull-up21 Double Under7 Cal Assault Bike21 Double Under _______________________ STRONGFITWeek 23 rounds: (very light)12