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

CROSSFITAt a moderate load:Bench Press 12-12-12*follow each set with 20 band pull apart With a partner for time:50-40-30-20-10Calorie RowBurpee to Plate________________________COMPETITOR 2 Rounds for time:40yd

CROSSFITFor time:1:30 Plank:30 L-Sit Hold1:30 Plank 5 rounds for time:7 Shoulder to Overhead 135/957 Pull-up7 Box Jump Over 24/20________________________ COMPETITOR For load:Every 1:00 for 8:001

CROSSFIT“Barbell Cycling” Power Clean 10-10-10(smooth and efficient) AMRAP 20:0040 Double Under30 Sit-up20 KB Swing 53/35________________________COMPETITOR For load:Every 1:00 for 8:001 Snatch Pull + 1 Power

WEIGHTLIFTINGSnatch 2 waves:70% 1×175% 1×180% 1×185% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 1 JerkFront Squat 70% 1×375% 1×380% 1×385%

CROSSFIT“CrossFit Total”1 Hour to complete:Back Squat 1RMStrict Press 1RMDeadlift 1RM(alternate rounds with a partner)____________________________ COMPETITORFor load:Every 1:00 for 10:002 Clean Pull + 1 Floating Clean(make

UPPER BODY 15-12-9No rest between exercises.Incline Chest PressPec Deck Chest Press (alternate rounds with a partner)15-12-9No rest between exercises.Supinated Pulldown Rear Delt Fly Seated Row

CROSSFIT “Partner Boat Race”3 Rounds for time:1000m Row800m Run(share work any way)_______________________ COMPETITORWith a partner for time:200m Farmer Carry 70/53200m Rack Carry 70/53200m Farmer Carry

CROSSFIT “Tabata Barbell”For total reps:8 Rounds::20 Power Clean 95/65:10 Rest (1:00 Rest)8 Rounds::20 Front Squat 95/65:10 Rest(1:00 Rest) 8 Rounds::20 Shoulder to Overhead 95/65:10 Rest____________________________

CROSSFIT “The Ghost”6 Rounds for reps:1:00 Calorie Row1:00 Burpee1:00 Double Under1:00 Rest________________________ COMPETITOR For load:Every 2:00 for 12:002 Snatch Pull + 1 Floating Snatch(make consistent

Snatch 3 waves:70% 1×175% 1×180% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 2 Jerk Front Squat 70% 1×375% 1×380% 2×2

CROSSFITAt a moderate load:Deadlift 6-6-6-6(make consistent increases) 2 rounds for total reps:AMRAP 2:00200m RunPull-up (max reps) (1:00 rest)AMRAP 2:00200m RunBox Jump 24/20 (max reps) (1:00

UPPER BODY3 rounds: No rest between exercises.8-12 Pec Deck8-12 Chest Press8-12 Triceps Extension (alternate rounds with a partner)3 rounds: No rest between exercises.8-12 Dumbbell Rear

CROSSFITAt a moderate load:Strict Press 6-6-6-6(make consistent increases)With a partner for time:1000m Row30 Thruster 95/65800m Row24 Thruster600m Row18 Thruster400m Row12 Thruster200m Row6 Thruster(share work anyhow)_____________________COMPETITOR5

CROSSFITFor time:25 Burpee400m Run25 Burpee 5 rounds for time:15 Hand Release Push-up12 DB Snatch 50/359 Toe to Bar______________________ COMPETITORFor load:Every 2:00 for 12:001 Jerk Dip

CROSSFITAt a moderate load:Back Squat 6-6-6-6(make consistent increases)AMRAP 15:0030 Double Under20 Sit-up10 Goblet Squat 53/35____________________ COMPETITOR For load:Every 2:00 for 12:001 Snatch Pull + 1

WEIGHTLIFTING Snatch 3 waves:65% 1×2 70% 1×275% 1×2 Build to a heavy set:1 Clean + 2 Front Squat + 2 Jerk Front Squat 75% 3×3

CROSSFITFor load:Deadlift 5-3-2-2-2(make consistent increases)For time:21-15-9Thruster 95/65Burpee Over Bar______________________ COMPETITOR Deadlift50% 1×855% 1×560% 1×365% 1x Max Rep AMRAP 20:002 Muscle-up6 Thruster 135/9510 Burpee Over Bar

Upper Body 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest

CROSSFITFor load:Strict Press 5-3-2-2-2(make consistent increases)With a partner for time:4 Rope Climb50 Toe to Bar3000m Row50 Toe to Bar4 Rope Climb_____________________________ COMPETITOR 2 Rounds no

CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load +

Memorial Day Schedule7:00a-12:00p Open Gym 7:00a Heat 1 of “Murph”8:00a Heat 2 of “Murph”9:00a Heat 3 of “Murph”9:00a Powerbuilding _____________________ CROSSFIT & COMPETITOR “Murph”For time:1

Snatch 70% 4×3 Clean + Front Squat + Jerk 70% 3(2+2+2) Front Squat 70% 4×4 Tempo Back Extension (:04 ecc)3×8 (0) “The triumph can’t be

CROSSFITFor load:Deadlift 8-6-4-4-4(make consistent increases) AMRAP 7:003-6-9-12-15-etc…Pull-upOH Squat 95/65__________________________ COMPETITORDeadlift60% 1×570% 1×580% 1×575% 1×565% 1×5 Single-Arm Bent DB Row3×8 (M) DB Rear Delt Fly 3×10

Upper Body 12-10-8No rest between exercises.Pullover Supinated Pulldown (alternate rounds with a partner) 12-10-8No rest between exercises.Pec Deck Chest Press(alternate rounds with a partner) 12-10-8No

CROSSFIT For load:Strict Press 8-6-4-4-4(make consistent increases) 7 rounds for time:10 Burpee15 Sit-up10 KB Swing 53/35____________________________ COMPETITOR For time:200m Farmer Carry 53/35400m Run200m Farmer Carry

CROSSFIT For time:400m Run500m Row60 Double UnderAMRAP 15:0010 Power Clean 135/9520 Calorie Row_______________________ COMPETITOR Every 2:00 for 12:0020/15 Calorie Ski Erg:30 Forearm PlankBench Press60% 1×570%

CROSSFIT For load:Back Squat 8-6-4-4-4(make consistent increase) For time:50 Push-up40 Wall Ball 20/1430 Toes to Bar40 Push-up30 Wall Ball 20 Toes to Bar30 Push-up20 Wall

CROSSFIT For load:Deadlift 5×3 (constant load) “Karen Meets Helen”For time:50 Wall Ball 20/14~then ~3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up~then~50 Wall Ball_________________________ COMPETITOR Deadlift55% 1×565%

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Upright Row *Cumulative Sets 1. Select a weight that

CROSSFITFor load:Strict Press 5×3(constant load) For time:100 Double Under50 Burpee100 Double Under__________________________ COMPETITORFor Time:100yd Yolk Walk 50/20100yd Dball Carry 100/80100yd Farmer Carry 100/70100yd Sled Push

CROSSFIT2 rounds for time: 400m Run(rest 1:30 between rounds) “DT”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105___________________________________ COMPETITOR 4

CROSSFIT For load:Back Squat 5×3(constant load) 3 rounds for time:500m Row40 Air Squat30 Sit-up20 Push-up10 Pull-up(rest 1:00 between rounds)_________________________ COMPETITOR 8 Rounds no measure::20 Bicycle

WEIGHTLIFTING Snatch Build to Opener Clean & Jerk Build to Opener Front Squat 70% 1×380% 1×290% 2×1 Weighted Side Plank Hold3 x:15 (each side) “It

CROSSFITFor Load:Deadlift 4×5(constant load) “Grace”For Time:30 Clean & Jerk 135/95___________________________COMPETITOR Deadlift50% 1×560% 1×570% 1×565% 1×555% 1×5 5 rounds for total reps:Strict Pull-up(rest 1:00 between sets)Dumbbell

UPPER BODY“Countdown Sets”Chest Press“Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose a weight that you can

CROSSFITFor Load:Strict Press 4×5(constant load)AMRAP 20:00200m RunMax Rep Unbroken Dip200m RunMax Rep Unbroken Pull-up____________________________ COMPETITORFor distance & reps:Every 1:00 For 20:00Even – 10yd Sled Drag

CROSSFIT2 rounds for time: (slowest is score)500m Row(rest 1:30 between rounds) For time:21-15-9Double UnderWeighted Sit-up 25lbsDouble UnderAlt-Arm DB Snatch 50/35Double UnderBurpee____________________________ COMPETITOR Bench Press50% 1×560%

CROSSFIT For load:Back Squat 4×5(constant load) “Fight Gone Bad”3 rounds for total reps:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 24/201:00 Shoulder

WEIGHTLIFTINGSnatch 2 waves: 75% 1×180% 1×185% 1×190% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 90% 1×1 Front Squat 70% 1×375% 1×380% 1×385% 2×1

CROSSFITFor Load:Deadlift 8-5-3-3-3(make consistent increases) AMRAP 8:002-4-6-8-10-12-etc..Pull-upAlt-Arm DB Snatch 50/35_____________________________COMPETITOR “AGOQ 4”20:00 to establish:4RM Front Squat ”AGOQ 3”For time: (cap15)75 Clean 135/95300 Double Under __________________________

UPPERBODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Front Pulldown (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises. Shoulder Press Seated Row(alternate

CROSSFIT For Load:Strict Press 8-5-3-3-3(make consistent increases) For time:500m Row25 Thruster 95/6550 Hand Release Push-up500m Row50 Hand Release Push-up25 Thruster 95/65500m Row_________________________________COMPETITORNo measure:2000m Assault Bike1000m

CROSSFIT For load: Back Squat 8-5-3-3-3(make consistent increases)AMRAP 18:0012 Box Jump 24/2015 Kettlebell Swing 53/3518 Sit-up______________________________ COMPETITOR Clean + Jerk40% 5 + 550% 4 +

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 1×375% 2×280% 3×1 Weighted Side Plank Hold3

CROSSFIT Deadlift 5(L) 5(M) 5(MH) 5(H) AMRAP 14:0021 Double Under7 Front Squat 135/95(alternate rounds with a partner)_________________________________ COMPETITOR Snatch + Hang Snatch:60% 1+165% 1+170% 1+175%

UPPER BODY 3 rounds: No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12

CROSSFIT Strict Press 5(L) 5(M) 5(MH) 5(H) For time:21-15-9Shoulder to Overhead 115/85Burpee Over the BarToes to Bar_____________________________ COMPETITORSott’s Press (front)10 Minutes to work up to

CROSSFIT For time:2000m Row 5 rounds for total reps:AMRAP 3:005 Box Jump Over 24/207 Ball Slam 20/149 Push-up (hand release)(rest 1:00 between AMRAPs)__________________________________ COMPETITOR For

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H)3 rounds for time: 400m Run30 Wall Ball 20/1420 Pull-up10 Power Clean 135/95____________________________COMPETITOR Clean + Hang Clean + Jerk60%

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 2×3 75% 3×2 Weighted Side Plank

CROSSFIT Power SnatchBuild to a heavy set of 1 For time:1:30 Plank Hold21 Thruster 95/659 Calorie Row15 Thruster15 Calorie Row9 Thruster21 Calorie Row1:30 Plank Hold_____________________________

UPPER BODY 12-10-8 (increasing load)No rest between exercises.Front Pulldown Chest Press Upright Row (alternate rounds with a partner) 12-10-8 (increasing load)No rest between exercises.Shoulder Press

CROSSFIT Deadlift Build to a heavy set 0f 1 For time:800m Run50 Pull-up100 Push-up800m Run_____________________________________COMPETITOR Romanian Deadlift 4-4-2-2-2(make consistent increases) For load:Weighted Chest to Bar

CROSSFIT Bar Muscle-up Drills:Glide KipHips to BarJumping Turnover For total reps:AMRAP 3:0050 Double UnderMax Russian KBS 70/53 (rest 1:00) AMRAP 3:0050 Double UnderMax Wall Ball

CROSSFIT Front SquatBuild to a heavy set of 1 5 rounds for time: 12 Alt-Arm Dumbbell Snatch 50/358 Burpee Box Jump Over 24/20____________________________________ COMPETITOR 3-Position

WEIGHTLIFTING Power Snatch + Snatch + Overhead Squat Build to a heavy set of (1+1+1)Power Clean + Front Squat + Jerk Build to a heavy

CROSSFITFor Load:Power Snatch 2-2-2-2-2(make consistent increases)For time:60 Double Under30 Wall Ball 20/1430 Toes to Bar40 Double Under20 Wall Ball20 Toes to Bar20 Double Under10 Wall

UPPER BODY3 rounds:No rest between exercises.12 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner)3 rounds:No rest between exercises.12 Bent Dumbbell

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) With a partner for total time:3 rounds:200m Run2 Rope Climb(alternate rounds with partner) 3 rounds:30 Sit-up30 Kettlebell Swing 53/35(alternate

CROSSFIT Skill Work: (10 min)Beat SwingsShoulder CirclesButterfly Circles “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat________________________________ COMPETITOR Jerk Balance (movement drill) 3-3-3-3-3 Push Jerk65% 4×4 Bench Press50%

CROSSFITFor Load:Front Squat 2-2-2-2-2(make consistent increases) For time:2000m Row50 Hang Power Clean 75/5530 Burpee Over the Bar______________________________ COMPETITOR3-Position Clean3 waves:62.5% 1+1+167.5% 1+1+172.5% 1+1+1(Hips, Above Knees,

5:30a-7:30a Open Gym with Chris Gym Closed: Sat: 8:00a-4:00p USA Weightlifting Coaches CertSun: 8:00a-1:00p USA Weightlifting Coaches Cert

CROSSFIT At a moderate load:Power Snatch 3-3-3-3-3(make consistent increases) “Fran”For Time:21-15-9Thruster 95/65Pull-up______________________________ COMPETITOR 3-Position Snatch3 waves:60% 1+1+165% 1+1+170% 1+1+1(Hips, Above Knees, Floating) Snatch Pull90% 4×4

UPPER BODY 3 rounds:No rest between exercises.10 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.10

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases) With a partner for time:100 Kettlebell Swing 53/3570 Burpee30 Wall Walk70 Burpee100 Kettlebell Swing_______________________________ COMPETITOR Romanian Deadlift2×5(M) 3×3(MH) For

CROSSFIT Skill work: (10 min)Beat SwingHanging Leg LeverStrict Toes to Bar 5 rounds for time:400m Run20 Push-up10 Toes to Bar____________________________ COMPETITOR Tall Jerk (movement drill)

CROSSFIT For Load:Front Squat 3-3-3-3-3(make consistent increases) “Awful Annie”For Time:50 Double Under50 Sit-up5 Clean 135/9540 Double Under40 Sit-up4 Clean30 Double Under30 Sit-up3 Clean20 Double Under20

UPPER BODY Complete as quickly as possible in good form:50 Chest Press40 Pec Deck 30 Seated Dip (use a weight that allows 12 reps when

CROSSFIT Skill Work: (10 minutes)Snatch PullHang Snatch High PullMuscle SnatchTall SnatchDrop Snatch For time:50 Wall Ball 20/14800m Run25 Pull-up (3:00 Rest) 25 Pull-up800m Run50 Wall

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases) AMRAP 10:0020 Air Squat10 DB Snatch 50/355 Toes to Bar For distance:5:00 Row______________________________ COMPETITOR For load:Every :30 For 10:001

CROSSFIT Skill Work: (10 minutes)KippingBeat SwingHollow HoldStrict Pull-up 5 rounds for time:200m Run7 Burpee Over Bar4 Clean & Jerk 135/951 Rope Climb For time:MAX Plank

CROSSFIT For load:Front Squat 5-5-5-5(make consistent increases) For time:15-12-9-6-3Box Jump Over 24/20Parallette Pass Through*follow each round with 200m run For load:Sled Pull (harness) 4×40(make consistent

UPPER BODY“DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Incline Press “DC Sets”Seated Row “DC Sets”Seated Dip 3 rounds:12 Rear Delt Fly12 Pec Deck *”DC Sets”Choose a

CROSSFIT & COMPETITOR “21.3”For time: (cap15)15 Front Squat 95/6530 Toes to Bar 15 Thruster 95/65 (rest 1:00) 15 Front Squat 30 Chest to Bar Pull-up15

UPPER BODY3 rounds:No rest between exercises.8 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Bent

CROSSFIT For Time:50 Double Under30 Ball Slam 20/1430 Burpee to Plate50 Calorie Row30 Box Jump30 Russian KB Swing 53/3550 Sit-up30 Hang DB Clean & Jerk

CROSSFIT AMRAP 7:001-2-3-4-5-6-7-etc…Strict Chin-up(alt. sets with a partner)*start over at 1 when you fail 3 rounds for time:400m Run21 Hand Release Push-up14 Dumbbell Lunge 50/357

CROSSFIT At a moderate load:Front Squat 6-6-6-6(make consistent increases) AMRAP 8:008 Thruster 95/6520 Double Under8 Toes to Bar20 Double Under For time:1:00 Plank500m Row1:00 Plank____________________________

UPPERBODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover *Countdown SetsChoose a weight that you can do

CROSSFIT & COMPETITOR “21.2“For time:10 Dumbbell Snatch 50/3515 Burpee Box Jump Over 24/2020 Dumbbell Snatch15 Burpee Box Jump Over 30 Dumbbell Snatch15 Burpee Box Jump

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest

CROSSFIT With a partner for total time:800m Run (together)10-15-10Kettlebell Swing 53/35Calorie Row(alternate rounds w/ partner) 400m Run (together) 10-15-10Burpee to 6″ reachCalorie Row(alternate rounds w/

CROSSFITAMRAP 7:00 (alternate sets with a partner)1-2-3-4-5-6-etc…Strict Pull-up(start back at 1 when you fail) AMRAP 7:007 Power Clean 115/757 Pull-up For time: 1:00 L-Sit 2:00

CROSSFITAt a moderate load:Front Squat 8-8-8-8(make consistent increases) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30 Wall Ball20 Toes to Bar10 Handstand Push-up20

UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep

CrossFit & Competitor “21.1”For time: (Cap15)1 Wall Walk 10 Double Under 3 Wall Walk 30 Double Under 6 Wall Walk 60 Double Under 9 Wall

UPPER BODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Pec Deck Seated Row Rear Delt Fly (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest

CROSSFIT & COMPETITOR “Friendly Jerry”With a partner for time:4x400m Run (each)4x500m Row (each)4x400m Run (each)(alternate each distance)_____________________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 3X1 Clean Pull

CROSSFIT “Pull-up Pyramid”1-3-1-5-1-3-1Pull-up Chin-up (alternate each set with partner) For total time:3 rounds:10 Toes to Bar30 Double Under (rest 3:00) 3 rounds:10 Deadlift 225/15530 Double

CROSSFIT At a moderate load:Front Squat 10-10-10(make consistent increases) For time:21-15-9Power Clean 95/65Hand Release Push-up 2 rounds no measure:90′ Suitcase Carry (Left)90′ Suitcase Carry (Right)45′

UPPER BODY “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Pullover *Cumulative Sets 1. Select a weight that

CROSSFIT For load:Deadlift 8-5-3-1-1-1(make consistent increases) For total rounds:Every 2:00 until failure…250/200m Row9 Thruster 95/65________________________________COMPETITOR Single Arm DB Shoulder to Overhead3-3-3-3-3 (each arm)(make consistent increases)

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CROSSFIT For load:Weighted Dip 8-5-3-1-1-1(make consistent increases) With a partner for time:200m Farmer Carry 53/35150 KB Swing 53/35200m Farmer Carry 53/35150 Box Jump 24/20200m Farmer

CROSSFIT For load:Back Squat 8-5-3-1-1-1(make consistent increases) “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar__________________________ COMPETITOR For total reps:Every 1:00 for

CROSSFIT For load:Bench Press 8-5-3-1-1-1(make consistent increases) AMRAP 20:005 Pull-up10 Push-up20 Double Under*400m Run at 0:00, 5:00, 10:00, 15:00 _____________________________________ COMPETITORFor load:Overhead Squat 1-1-1-1-1(make consistent