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

CROSSFIT For quality: 100 Flutter Kick (total) 2:00 Plank Hold 100 Supine Leg Criss Cross (total) AMRAP 16:00 with a partner: 12-16-20-24-etc… KB Swing 53/35

CROSSFIT 5 rounds for time: 9 Toes to Bar 15 Wall Ball 20/14 21 Push-up AMRAP until failure… :40 12/9 Calorie Row :20 Rest (workout

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 4 Weighted Pull-up Even min: 4 Weighted Dip (make consistent increases. unbroken) For time: 30/20 Calorie

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym ____________________ SLEDS 3 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push

CROSSFIT For load: Back Squat 5-5-5-5-5 (make consisent increases) “Fight Gone Bad” 3 rounds for total reps: 1:00 Wall Ball 20/14 1:00 Sumo Deadlift High

UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power

CROSSFIT For quality: 70 Bicycle Crunch 50 Plank Jack 30 V-up With a partner for time: 50 Hand Release Push-up 40 Deadlift 185/125 30 Toes

CROSSFIT AMRAP 20:00 500m Row 40 Sit-up 30 KB Swing 53/35 With a partner for calories: 1:00 Ski Erg (split) 1:00 Rest 1:00 Assault Bike

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 5 Weighted Pull-up Even min: 5 Weighted Dip (make consistent increases. unbroken) “1776” 4 rounds for

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  _____________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 225/180 (alternate shuttles with

CROSSFIT For load: Back Squat 6-6-6-6 (make consistent increases) “Christine” 3 rounds for time: 500m Row 12 Deadlift (bodyweight) 21 Box Jump 24/20 ____________________ STRONGFIT

UPPER BODY 3 rounds: No rest between exercises. 15 Machine Lateral Raise (M) 15 Machine Rear Delt Fly (M) (alternate rounds with a partner) 3

CROSSFIT 3 rounds for quality: 30 Flutter Kick 20 Sit-up 10 Leg Lift Overs For total reps: AMRAP 4:00 400m Run Max Wall Balls 20/14

CROSSFIT For time: 50/40 Calorie Row 40 Burpee Over Bar 30 Power Clean 135/95 For calories: 1:00 Assault Bike ___________________________ STRONGFIT Cycle 2/Week 2 Pause

CROSSFIT For load: Every 1:00 for 10:00 Odd min: Weighted Pull-up Even min: Weighted Dip (unbroken) AMRAP 12:00 3 Wall Walk 15 DB Snatch 50/35

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym  ______________________ SLEDS 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 20yd

CROSSFIT For load: Front Squat 1-1-1 For load: Push-Press 1-1-1 For load: Deadlift 1-1-1 ___________________ STRONGFIT Cycle 2/Week 1 Pause Deadlift (BK) 3(L) 3(M) 3(MH)

UPPER BODY “Rest Pause Sets” Incline Chest Press “Rest Pause Sets” Pec Deck “Rest Pause Sets” Machine Dip “Rest Pause Sets” Lat Pulldown “Rest Pause

CROSSFIT For time: 10 Hand Release Push-up 10 Russian KB Swing 70/44 :20 Plank 20 Hand Release Push-up 20 Russian KBS :40 Plank 30 Hand

CROSSFIT 4 rounds at a moderate load: 8 Pull-up 8 Dip (add weight if possible. may substitute machines) 7 rounds for time: 7 Toes to

CROSSFIT For time: 500m Row 10 Power Clean 135/95 30 Burpee Over the Bar 10 Power Clean 500m Row ____________________ STRONGFIT Cycle 2/Week 1 Tempo

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING Power Snatch + Drop Snatch Build to a moderate set

CROSSFIT For load:Deadlift 3-3-3-3-3“Baseline 2.0”For time:500m Row40 Air Squat30 Sit-up20 Push-up20 Pull-up20 Push-up30 Sit-up40 Air Squat500m Row______________________STRONGFIT Cycle 1/Week 4 (peak) Deadlift 5(L) 5(M) 3(MH)

UPPER BODY Chest Press15(L) 12(M) 10(MH) 8(H) Shoulder Press 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H) Lat Pulldown 15(L) 12(M) 10(MH) 8(H)

CROSSFIT With a partner for total time:0:00 – 10:00 to complete200m Run (each – separate)30 Deadlift 185/12590 Wall Ball 20/14 10:00 – 20:00 to complete200m

CROSSFIT For load: Front Squat 3-3-3-3-3   2 rounds for time: 1000m Row 15 Pull-up 30 DB Snatch 50/35 15 Pull-up 20 Box Step-Over 24/20

CROSSFIT For load: Push-Press 3-3-3-3-3   For time: 30/24 Calorie Assault Bike 50 Burpee 70 Sit-up 180 Double Under _____________________ STRONGFIT Cycle 1/Week 4 (peak)

7:00a Competitor  7:00a Sleds 7:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  __________________________ SLEDS Alternate with a partner every 80yd: 80yd Sled Pull 135/90

CROSSFIT For load: Deadlift 5-5-5-5   “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 6 Push-up 9 Air Squat (rest

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

CROSSFIT With a partner for total time: 42-30-18 Toes to Bar *20 Calorie Row after each set 42-30-18 Burpee to 6″ *20 Calorie Row after

CROSSFIT For load: Front Squat 5-5-5-5-5   For time: 100′ DB Walking Lunge 50/35 (1x DB) 75 Double Under 50 DB Snatch 50/35 75 Double

CROSSFIT For load: Push-Press 5-5-5-5-5   AMRAP 15:00 15 Sit-up 10 Box Jump Over 24/20 5 Deadlift 225/155 ______________________ STRONGFIT Cycle 1/Week 3 Bench Press 5(L)

GYM CLOSED SATURDAY & SUNDAY  HOSTING THE USA WEIGHTLIFTING COACHES CERT. 6:00a-7:30a Open Gym  7:00a Strongman _________________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat

CROSSFIT For load: 1.5 Deadlift 2-2-2-2-2   AMRAP 9:00 3-6-9-12-15-etc… Calorie Assault Bike Power Clean & Jerk 135/95 _____________________ STRONGFIT Cycle 1/Week 2 Deadlift 8(L)

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

CrossFit For load: 1.5 Front Squat 2-2-2-2-2   15 rounds for time: 6 DB Snatch 50/35 5 Burpee 4 Toes to Bar (alternate rounds with a

CrossFit For load: 1.5 Press 2-2-2-2-2   3 rounds for time: 75 Double Under 50 Sit-up 25 Ball Slam 20/14 _________________________ STRONGFIT Cycle 1/Week 2

Memorial Day Hours 7:00a Heat 1: Murph 8:30a Heat 2: Murph  10:00a PowerBuilding & StrongFit ______________________ CROSSFIT/COMPETITOR “Murph” For time: 1 Mile Run 100 Pull-up

CROSSFIT For load: 1.5 Deadlift 3-3-3-3   10 rounds for calories + reps: 1:00 Row :15 Rest :30 Single-Arm DB Snatch 50/35 :15 Rest ___________________

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

CROSSFIT For load: 1.5 Front Squat 3-3-3-3   4 rounds for time: 15 KB Swing 53/35 45 Double Under 15 Burpee to 6″ :45 Plank

CROSSFIT For load: 1.5 Press 3-3-3-3-3   3 rounds for time: 500m Row 400m Run 30 Sit-up _____________________ STRONGFIT Cycle 1/Week 1 Back Squat 8(L)

CROSSFIT “Cindy” AMRAP 20:00 5 Pull-up 10 Push-up 15 Air Squat ____________________ STRONGFIT Cycle 1/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING  Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 1+1+2 80%

CROSSFIT For load: 1.5 Deadlift 5-5-5-5   AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band

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

CROSSFIT For load: 1.5 Front Squat 5-5-5-5   With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2

CROSSFIT For load: 1.5 Press 5-5-5-5-5   For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds

CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  ________________ WEIGHTLIFTING  Snatch 70% 2×2 75% 2×2 80% 2×2   Clean + Front Squat +

CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5   5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max

UPPER BODY “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Incline Press (constant load. keep rest short)   Pec Deck 15(L) 12(M) 10(H)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Machine

CROSSFIT At a moderate load: 1.5 Front Squat 5-5-5-5 – 2 rounds for total time with a partner: 6 rounds – 7 Power Clean 135/95 21

CROSSFIT At a moderate load: 1.5 Press 5-5-5-5-5 8 rounds for time: 250m Row 10 KB Swing 53/35 10 Box Jump ______________________ COMPETITOR 3 rounds for

CROSSFIT For total time: 400m Run ~then~ 5 rounds: 10 Pull-up 20 Push-up 30 Air Squat ~then~ 400m Run ~then~ 5 rounds: 5 Pull-up 10

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit ___________________ WEIGHTLIFTING  Snatch 70% 2×3 75% 2×3   Clean + Jerk 70% 2(2+3) 75% 3(2+2)

CROSSFIT AMRAP 21:00 10 DB Step-up 50/35 (single DB) 15 Toe to Bar 30 Double Under *80yd Sled Push at 0:00, 7:00, 14:00 90/45 ________________________

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8 Tempo Pec Deck (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)

CROSSFIT With a partner for total time: 500m Row   2 rounds: 10 Snatch 95/65 15 Wall Ball 20/14   1000m Row   2 rounds:

CROSSFIT 2 rounds for total reps: AMRAP 3:00 200m Run Max Rep Pull-up   (rest 1:00)   AMRAP 3:00 200m Run Max Rep Push-up  

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _______________ WEIGHTLIFTING  Snatch 70% 4×3   Clean + Jerk 70% 4(2+3)   Pause Squat 60%

CROSSFIT For load: Every 1:00 for 10:00 1 Clean   AMRAP 10:00 10 Single-Arm Devil Press 50/35 (alt. arms) 20 DB Walking Lunge 50/35 (single

UPPER BODY “Cumulative Sets” Chest Press   “Cumulative Sets” Front Pulldown   “Cumulative Sets” Shoulder Press   “Cumulative Sets” Seated Row   “Cumulative Sets” Seated

CROSSFIT For quality: 5-10-15-10-5 Side Crunches (each side) Candlestick   With a partner for time: 400m Med-Ball Carry 20/14 100 Toe to Bar (partner holds

CROSSFIT For load: Every 1:00 for 10:00 Odd – 2 Weighted Pull-up Even – 2 Weighted Dip (increase load each round)   For time: 21-15-9

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch   5 rounds for reps: AMRAP 2:00 250m Row Max Wall Ball 20/14 (rest 1:00 after

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFt  _________________ WEIGHTLIFTING  Deload Snatch 70% 4×2   Clean + Jerk 70% 4(2+2)   Front Squat

CROSSFIT For load: Every 1:00 for 10:00 1 Clean Pull + 1 Clean   For total time: 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35

UPPER Body “Countdown Sets” Chest Press   “Countdown Sets” Front Pulldown   “Countdown Sets” Shoulder Press   “Countdown Sets” Seated Row   “Countdown Sets” Seated

CROSSFIT For quality: 5-10-15-10-5 Strict Toe to Bar / Hanging Leg Raise Leg Lift Over (each side)   6 rounds for time with a partner:

CROSSFIT For load: Every 1:00 for 10:00 Odd – 3 Weighted Pull-up Even – 3 Weighted Dip (increasing load each round)   AMRAP 20:00 500m

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch   For time: 30/24 Calorie Assault Bike 30 Power Clean 135/95 30/24

8:00a Strongman Iron Athlete Spring Open Weightlifting Meet  9:00a-10:00 Women Weigh-in  11:00a Women Lift  12:00p-1:00p Men Weigh-in  2:00p Men Lift  “You have power over your

CROSSFIT For load: Every 1:00 for 10:00 2 Clean   5 rounds for total reps: AMRAP 3:00 3 Wall Walk 9 DB Power Clean 50/35

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

CROSSFIT For quality: 5-10-15-10-5 Weighted Sit-up Windshield Wipers (each side)   With a partner for time: 5000/4000m Assault Bike 40 D-Ball Over the Shoulder 100/80

CROSSFIT For load: Every 1:00 for 10:00 Odd – 4 Weighted Pull-up Even – 4 Weighted Dip (increasing load each round)   AMRAP 10:00 21

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch   For time: 30 Hang Power Clean 115/75 30 Burpee Over the Bar 20 Front Squat

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  __________________ WEIGHTLIFTING  Snatch Build to opener   Clean & Jerk Build to Opener   Pause

CROSSFIT For load: Every 1:00 for 10:00 2 Clean Pull + 1 Clean   AMRAP 12:00 3 Deadlift 275/185 9 Toe to Bar 30 Double

UPPER BODY 21-15-9 No rest between exercises. Chest Press Front Pulldown (no rest between rounds)   21-15-9 No rest between exercises. Shoulder Press Seated Row

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   With a partner for time: 300yd Sled Push 90/45 3000m

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting.unbroken)   3 rounds for time:

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch Pull + 1 Snatch   For time: 45 Sit-up 45 Kettlebell Swing 53/35 45 Sit-up 800m

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean + Front

CROSSFIT For load: Every 2:00 for 10:00 3 Clean   For time: 21 Thruster 95/65 1000/750m Assault Bike 21 Thruster ____________________   COMPETITOR 3 rounds

Upper Body 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds:

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   3 rounds for total reps: AMRAP 4:00 500/400m Row 1:00

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   AMRAP 20:00 20

CROSSFIT For load: Every 1:00 for 10:00 3 Snatch   4 rounds for time: 400m Run 25 KB Swing 53/35 10 Burpee Box Jump Over

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit 11:00a-1:30p Iron Athlete Rowing Clinic ____________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80%

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Clean Pull + 2 Clean   “Skowronski Ain’t Scared” AMRAP 7:00 7 Deadlift 225/155 7

UPPER BODY Incline Press 12(L) 10(M) 8(MH) 6(H)   Tempo Pec Deck (:04 ecc) 3×8 (M)   Machine Dip 12(L) 10(M) 8(MH) 6(H)   Single-Arm

CROSSFIT 3 rounds for quality: 18 Alternating Single-Leg/Arm V-up 15 Russian Twist 3 Isometric Partner Cradle Rock   “Train Wreck” For total time: (with a

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   “The Ki to

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Snatch Pull + 2 Snatch   “Hitch, Please!” For time: 200m Run 20 DB Snatch