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

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

SLEDSDecrease load as distance increases.10 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

FUNCTIONAL FITNESSDeadlift5(L) 5(M) 2×5(H) For time:70 DB Lunge Step 35/2550 Weighted Sit-up 35/2530 Single-Arm Devil Press 35/25(one dumbbell for all movements) ________________________ STRONGFITWeek 12 rounds:

UPPER BODYSingle-Arm Seated Row8(L) 8(M) 8(MH) 8(H) Chest Press8(L) 8(M) 8(MH) 8(H) Single-Arm Pulldown8(L) 8(M) 8(MH) 8(H) Shoulder Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH)

FUNCTIONAL FITNESS3 sets:1:00 Plank20 V-up10 Ab Wheel(rest 1:00) AMRAP 20:005-10-15-20-25-etc…Calorie RowCalorie BikeBurpee _____________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation (elbow on knee)12 Supine Scaption12

FUNCTIONAL FITNESSBack Squat5(L) 5(M) 2×5(H) For time:21 Power Clean 135/9550 Double Under15 Power Clean50 Double Under9 Power Clean50 Double Under ____________________ STRONGFITWeek 1Assault Bike1:00 Easy:30

FUNCTIONAL FITNESSStrict Press5(L) 5(M) 2×5(H) For time:800m Run~then~50 Russian KB Swing 70/5375 Push-up50 Pull-up(partition anyhow) _________________ STRONGFITWeek 12 rounds: (very light)15 H-Raise15 Dumbbell Fly (pec)30

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry

FUNCTIONAL FITNESSDeadlift (increase from last week)8(L) 8(M) 2×8(H) 5 rounds for total reps:AMRAP 2:00200m RunMax Single-Arm Devil Press 50/35(rest 1:00 between AMRAP’s) _______________________ STRONGFITWeek 32

FUNCTIONAL FITNESS3 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

FUNCTIONAL FITNESSStrict Pull-up (increase from last week)4x Max Reps AMRAP 20:0040m Sled Push 225/13520 DB Box Step Over 2×35/25 (20″)10 Toes to Bar _____________________ STRONGFITWeek

FUNCTIONAL FITNESSBack Squat (increase from last week)8(L) 8(M) 2×8(H) 3 rounds for time:100 Double Under30 Wall Ball 20/1430 Push-up ____________________ STRONGFITWeek 32 rounds: (very light)12

CROSSFITStrict Press (increase load from last time)8(L) 8(M) 2×8(H) For time:27 Calorie Row21 Burpee Over the Bar21 Calorie Row15 Clean & Jerk 115/7515 Burpee Over

SLEDSIncrease weight as distance decreases.80m Sled Push Shuttle80m Sled Pull Shuttle80m Backwards Drag60m Sled Push Shuttle60m Sled Pull Shuttle60m Backwards Drag40m Sled Push Shuttle40m Sled

CROSSFITDeadlift (increase from last week)8(L) 8(M) 2×8(H) AMRAP 8:008 Toes to Bar8 Single-Arm Devil Press 50/358 Box Jump Over 24/20 ____________________ STRONGFITWeek 22 round:80m Sled

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Incline Press12(L) 10(M) 8(MH) 6(H) Cable Fly (high pulley)4×15(M) Seated Row12(L) 10(M) 8(MH) 6(H) Wide Grip Pulldown12(L) 10(M) 8(MH)

CROSSFITStrict Pull-up (increase from last week)4xMax Reps “Doctor Michelle”3 rounds for time: (partner)2000m Bike80m Sled Push 225/13520 Power Clean 135/9540 Burpee Over Bar(share work anyhow)

CROSSFITBack Squat (increase from last week)8(L) 8(M) 2×8(H) 10 rounds for time:1:00 Calorie Row:15 Rest:30 KB Swing 53/35:15 Rest ___________________ STRONGFITWeek 22 rounds: (very light)12

CROSSFIT“Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run(partition anyhow) ___________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Seated Lateral Raise(alternate

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

CROSSFITDeadlift8(L) 8(M) 2×8(H) AMRAP 15:003 Wall Walk6 Clean & Jerk 135/9512 DB Walking Lunge 1×50/35 _________________ STRONGFITWeek 12 round:80m Sled Pull Shuttle20m Farmers Carry60m Sled

UPPER BODY3 rounds:No rest between exercises.15 Cable Fly (low pulley)10 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Rear Delt Fly10 Seated

CROSSFITStrict Pull-up4xMax Reps(rest 1:00-2:00) For time:1000/800m Row50 DB Snatch (alt. arms) 50/3530 Pull-up _____________________ STRONGFITWeek 12 rounds: (very light)12 Supine Incline Front Raise12 Prone Incline

CROSSFITBack Squat8(L) 8(M) 2×8(H) 8 rounds for total reps::20 Toes to Bar:10 Rest:20 Wall Ball 20/14:10 Rest:20 Calorie Assault Bike:10 Rest ___________________ STRONGFITWeek 12 rounds:

CROSSFITStrict Press8(L) 8(M) 2×8(H) 3 rounds for time:20 KB Swing 53/3550 Double Under20 Burpee(rest 1:00) ________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Adduction12 Single-Arm

Sleds80m Sled Push Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 3 rounds:80m Sled Pull Shuttle(alternate shuttles with a

CROSSFITBarbell Reverse Lunge (each leg)12(L) 10(M) 8(H) 2 rounds for total reps:3:00 Calorie Assault Bike2:00 Box Jump Over 24/201:00 Clean & Jerk 135/95(rest 1:00) ________________

UPPER BODYMachine Incline Press12(L) 10(M) 8(MH) 2×6(H) Chest Press12(L) 10(M) 8(MH) 2×6(H) Cable Fly (high pulley)4×15 (M) Front Pulldown12(L) 10(M) 8(MH) 2×6(H) Seated Row12(L) 10(M)

CROSSFITBarbell Bent Over Row20(L) 15(M) 12(MH) 10(H) For time:50 Pull-up50 Devil Press 2×35/25(partition anyhow) ____________________ STRONGFITWeek 32 rounds: (very light)12 Cuban Press12 Dumbbell Pec Fly12

CROSSFITBench Press4(L) 3(M) 2(MH) 1(H) For total reps:AMRAP 10:0050 Double Under25 Burpee (Rest 2:00) AMRAP 5:0030 Double Under15 Push-up ______________________ STRONGFITWeek 32 rounds: (very light)12

CROSSFITThruster4(L) 3(M) 2(MH) 1(H) 4 rounds for time:500/400m Row12 Toes to Bar20 Wall Ball 20/14 _______________________ STRONGFITWeek 32 rounds: (very light)12 Plate Circle (left)12 Plate

SLEDS4 rounds: (building)40m Sled Push Shuttle(alternate Shuttles with a partner) 80m Sled Pull Shuttle 4 rounds: (building)40m Sled Push Shuttle(alternate Shuttles with a partner) 80m

CROSSFITBarbell Reverse Lunge (each leg)8(L) 6(M) 4(H) For time:30 DB Curtis-Ps 2×35/25Click here for video of Curtis P _________________________ STRONGFITWeek 2Assault Bike1:00 Easy:20 Fast1:00 Easy:20

UPPER BODYDynabody Power Press3 rounds:No rest between exercises.10 Close Grip Chest Press10 Wide Grip Chest Press(alternate rounds with a partner) Cybex Selectorized Row3 rounds:No rest

CROSSFITBarbell Bent Over Row12(L) 10(M) 8(MH) 6(H) AMRAP 15:005 Deadlift 225/15510 Burpee Over the Bar20 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)12 Cuban Press12

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) 5 rounds for total reps:1:00 Hand Release Push-up1:00 Weighted Sit-up (25lbs)1:00 Calorie Row1:00 Rest _____________________ STRONGFITWeek 22 rounds: (very light)12

CROSSFITThruster5(L) 4(M) 3(MH) 2(H) 6 rounds for time:5 Clean 135/954 Front Squat 135/953 Shoulder to Overhead 135/95 __________________ STRONGFITWeek 22 rounds: (very light)12 Plate Circle

SLEDS3 rounds:40m Backwards Drag(3 person relay) 3 rounds:40m Farmers Carry(3 person relay) 6 rounds:40m Sled Pull(3 person relay) 3 rounds:40m Farmers Carry(3 person relay) 3

CROSSFITBarbell Reverse Lunge (each leg)5(L) 5(M) 5(H) For time:30 Clean & Jerk 135/95 ___________________ STRONGFITAssault Bike1:00 Easy:20 Fast1:00 Easy:20 Fast1:00 Easy:20 Fast1:00 Easy Deadlift6(L) 6(M)

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

CROSSFITBarbell Bent Over Row8(L) 8(M) 8(MH) 8(H) 2 rounds for time:50 Wall Ball 20/1425 Toes to Bar _____________________ STRONGFITWeek 12 rounds: (very light)12 Cuban Press12

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) AMRAP 10:002 Wall Walk8 Pull-up32 Double Under _____________________ STRONGFIT2 rounds: (very light)12 Single-Leg RDL12 Goblt Squat12 Russian Kettlebell Swing Box

CROSSFITThruster3(L) 3(M) 3(MH) 3(H) For time:10-9-8-7-6-5-4-3-2-1Burpee Box Jump 24/20Calorie RowDouble DB Snatch 2×35/25 __________________ STRONGFITWeek 12 rounds: (very light)12 Plate Circle (left)12 Plate Circle (right)12

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

CROSSFITBarbell Reverse Lunge (each leg)6(L) 6(M) 6(H) 3 rounds for time:1000/800m Bike21 Push-up15 Box Jump Over 24/209 Front Squat 95/65 _____________________ STRONGFITWeek 32 rounds: (very

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Linear T-Bar Row8(L) 8(M) 8(MH) 8(H) Machine Dip10(L) 10(M) 10(MH) 10(H) Nautilus Pullover10(L) 10(M) 10(MH) 10(H) Cybex Shoulder PressNo

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