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

Weightlifting Snatch Build to Opener Clean & Jerk Build to Opener Back Squat 70% 1×375% 1×380% 3×1 “Women, like men, should try to do the

FitnessFor load:Power Clean 3-3-3-3-3(make consistent increases) AMRAP 10:0020 Dumbbell Snatch (alt arms) 50/3540 Double Unders______________________________ Competitor Push Press + Pause Jerk (:02 in dip) +

Upper Body 5 rounds for load:Don’t set the bar down.12 Reverse Grip Biceps Curl 12 Bent Row 12 Overhead Triceps Extension 12 Shoulder Press12 Biceps

Fitness For load:Pullover (barbell or dumbbell) 15-12-10-8(make consistent increases) 10 rounds for time:7 Pull-up8 Step-up (alt legs) 24/209 Burpee_____________________________ Competitor Clean Pull + Clean +

FitnessFor load:Dumbbell Step-up 12-10-8-6(reps each leg) For time:50-40-30-20-10Air SquatDouble underSit-up________________________________ Competitor2 rounds:12 Prone Incline Lateral Rasie12 Prone Incline Front Raise12 Lying Side Adductions20 Band Triceps

Fitness For load:Push Press 5-4-3-2-1(make consistent increases) “Elizabeth” For time:21-15-9Power Clean 135/95Ring Dip______________________________ Competitor Snatch Pull + Snatch + Overhead Squat Build to a heavy

Weightlifting Snatch 2 waves:70% 1×175% 1×180% 1×1 85% 1×1 90% 1×1 Clean + Jerk Build to a heavy set of 2+2 Pause Squat (:02 in

Fitness For load:Floor Press 15-12-10-8 (make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up30 Wall Ball Shot20 Pull-up10 Handstand Push-up20 Wall Ball

Upper Body 10-8-6-15Floor PressBent Barbell Row (alternate rounds with a partner) 10-8-6-15Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)10-8-6-15Standing

Fitness “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead________________________________ Competitor Clean Pull + Clean + Front Squat Build to a

Fitness For load:Dumbbell Step-up 8-8-8(8 reps each leg) For time:400m Run 15 Back Squat 225/155400m Run 12 Back Squat 400m Run 9 Back Squat________________________________ Competitor

Fitness For load: Push Press 3-3-3-3-3(make consistent increases) AMRAP 15:003 Burpee6 Box Jump 24/209 Kettbell Swing 53/35_______________________________ Competitor Snatch Pull + Snatch + Overhead Squat

Snatch Build to a heavy set of 2 Clean + Jerk Build to a heavy set of 2+2Pause Squat (:02 in bottom) Build to a

Fitness For load:Floor Press 12-10-8-6(make consistent increases) For time:75 Air Squat50 Pull-up20 Ring Dip50 Air Squat35 Pull-up15 Ring Dip25 Air Squat20 Pull-up10 Ring Dip_________________________________ Competitor

Upper Body 12-10-8-6Floor PressBent Barbell Row (alternate rounds with a partner) 12-10-8-6Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)

Fitness 3 rounds for time:400m Run30 Wall Ball Shot 20/1420 Box Jump10 Toes to Bar___________________________ Competitor Clean Pull + Clean + Front Squat Build to

Fitness For load:Single-Leg RDL 10-8-6(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Floor Press 135/95 Power Clean 135/95__________________________________ Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline

Fitness For load: Push Press 5-5-5-5-5(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings 53/3560 Sit-up70 Burpees______________________________ Competitor Snatch Pull +

Weightlifting Snatch Pull + Snatch + Overhead Squat Build to a heavy set of: 1+1+1Clean + Front Squat + Jerk Build to a heavy set

Fitness For load:Floor Press 8-8-8-8(make consistent increases) 3 rounds for time:30 Steps Walking Lunge 40 Russian Kettlebell Swing 53/3550 Sit-up___________________________________ Competitor For load:Every 1:00 for

Upper Body 15-12-10-8Bench PressBent Row (barbell or dumbbell)(alternate rounds with a partner)15-12-10-8Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)15-12-10-8Standing

Fitness For load:Power Clean 5-5-3-3-3(make consistent increases) 3 rounds for time:400m Run15 Pull-up50 Air Squat15 Pull-up______________________________ Competitor For load:Every 1:00 for 10:001 Clean*start every minute

The Governor has ordered gyms to close as of 8:00p on Monday, June 29th. Fitness For load:Single-Leg RDL 8-8-8(make consistent increases) “Air Force”For time:20 Thruster

Fitness For Load:1.5 Press 3-3-3-3-3(make consistent increases) For time:30 Calorie Row 20 Parallette Pass Through 30 Pull-up20 Handstand Push-up30 Russian Kettlebell Swing 53/3520 Ring Dip30

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with

Fitness For load:Weighted Dip 5-4-3-2-1*follow each set with 1 rope climb.(make consistent increases) 5 rounds for time:5 Power Clean 135/957 Shoulder to Overhead 135/959 Toes

Upper Body Dumbbell Bench Press 10-8-6-6(make consistent increases) Dumbbell Fly 8-8-8-8(make consistent increases) Bent Dumbbell Row 10-8-6-6(make consistent increases)Dumbbell Pullover 8-8-8-8(make consistent increases) Arnold Press

Fitness For load:DBall Over the Shoulder 6-4-2-4-6(build up and back down) 3 rounds for time:500m Row 400m Run 30 Double Under____________________________ Competitor Clean Build to

Fitness For load:Single-Leg RDL 12-10-8(make consistent increases) For time:20 Front Squat 185/12530 Box Jump 24/2040 KBS 53/3550 Wall Ball 20/14_______________________________ Competitor No measure:21-18-15-12-9Calorie Ski Erg

Fitness For Load:1.5 Press 4-4-4-4-4(make consistent increases)5 rounds for total reps:Bench Press at BWT/.66 BWTPull-up (rest 3:00 between rounds)______________________________ Competitor Snatch Build to a heavy

Upper Body 3 rounds:No rest between exercises.12 Front Pulldown 8 Tempo Chest Press (:04 ecc)12 Upright Row (alternate rounds with a partner) 3 rounds:No rest

Fitness For load:Weighted Dip 5-5-5-5-5(make consistent increases) AMRAP 13:0011 Wall Ball Shot 20/149 Toes to Bar7 Box Jump 24/20_______________________________ Competitor 5 rounds no measure:10 Calorie

Upper Body Dumbbell Bench Press 8-8-8-8(make consistent increases) Dumbbell Fly 12-10-8(make consistent increases) Bent Dumbbell Row 8-8-8-8(make consistent increases)Dumbbell Pullover 12-10-8(make consistent increases)Arnold Press 8-8-8-8(make

FitnessFor load:DBall Over the Shoulder 8-6-4(make consistent increases)“20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6

FitnessFor load: Bulgarian Split Squat 10-8-6-4(make consistent increases) AMRAP 20:00:30 Handstand Hold:30 Squat Hold:30 L-sit Hold:30 Chin Over Bar Hold_____________________________ Competitor No Measure:45-30-15Calorie Air Runner

FitnessFor Load:1.5 Press 5-5-5-5-5(make consistent increases) “The Ghost”6 rounds for time:1:00 Row for Calories1:00 Burpee1:00 Double Under1:00 Rest___________________________________ Competitor Snatch Build to a heavy set

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

CrossFit For load:Weighted Dip 8-8-8-8(make consistent increases) AMRAP 11:00 5 Handstand Push-up 7 Pull-up 9 Kettlebell Swing 53/35__________________________________ Competitor AMRAP 10:0030 Double Under 20 Single-Arm

Upper Body Dumbbell Bench Press 10-10-10-10(make consistent increases) Dumbbell Fly 15-12-10(make consistent increases) Bent Dumbbell Row 10-10-10-10(make consistent increases) Dumbbell Pullover 15-12-10(make consistent increases) Arnold

Fitness For load:Seated Row 10-8-6-4(make consistent increases) “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front

Fitness For load: Bulgarian Split Squat 8-8-6-6(make consistent increases) 10 rounds for calories + reps:1:00 Row for calories:15 Rest:30 Sit-up:15 Rest________________________________ Competitor For load &

CrossFit For load:Standing Press 8-6-4-2(make consistent increases) 5 rounds for time:7 Pull-up7 Thruster 75/55 7 Burpee_______________________________ CompetitorSnatch Build to a heavy set of 3 (T&G)90%

Upper Body 9-12-15 (decreasing load)Chest Press Seated Row (alternate rounds with a partner) 9-12-15 (decreasing load)Incline PressFront Pulldown (alternate rounds with a partner)9-12-15 (decreasing load)Seated

Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking

Home Workout For time: 50 Jumping Jack50 Tuck Jump 50 Push-up 50 Sit-up 50 Air Squat 50 Sit-up 50 Air Squat 50 Sit-up 50 Push-up

Home Workout 8 rounds:100m Jog 100m Sprint 100m Walk____________________ CrossFit For load:Seated Row 6-6-6-6(make consistent increases) 2 rounds for time:20 Thruster 75/55 30 Burpee40 Russian

Home Workout AMRAP 15:003-6-9-12-15..continue increasing by 3’sMountain Climber Bicycle Crunch Pike Push-up Russian Twist________________________________ CrossFit At a moderate load:Bulgarian Split Squat 8-8-8-8 (each leg) (make

Home Workout 3 rounds for time:400m Run 30 Commando30 Sit-up__________________________ CrossFit For load:Standing Press 4-4-4-4(make consistent increases) 10 rounds for time:3 Handstand Push-Up6 Deadlift 225/155

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Tempo Pec Deck (:04 ecc)8-12 Decline Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12

Home Workout 2 rounds for time:30 Burpee20 Steps Walking Lunge (each leg)50 Sit-up30 Push-up20 Squat Jump50 Flutter Kick (each leg)20 Star Jump10 Diamond Push-up50 Superman10

Home Workout Static Holds1:00 Wall Sit1:00 Plank Hold 1:00 Superman Hold (rest 1:00) For total reps:AMRAP 5:00: Push-up AMRAP 5:00: Sit-up AMRAP 5:00: Air Squat

Home Workout 8 rounds: 40yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 6 rounds: 60yd Shuttle Run (alternate shuttles with a partner)

Home Workout AMRAP 20:0020 Pike Push-up 30 Star Jump 20 Kick Sit (each side) 30 Superman 20 Push-up 30 Jumping Jack20 V-up_______________________ CrossFit For load:Standing

Memorial Day “Murph”Heats of 12 6:00a Heat 17:00a Heat 28:00a Heat 39:00a Heat 4 *Please RSVP on the Mindbody Schedule or use the Mindbody Ap.

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

Home Workout For time:1 Mile Run (rest 3:00) 1 Mile Run (rest 2:00)_______________________ CrossFit For load:Bench Press 8-8-8-8(make consistent increases) “Helen”3 rounds for time:400m Run

Home Workout 3 rounds for total reps:Max Unbroken Diamond Push-up (rest :30)Max Unbroken Push-up (rest :30)Max Unbroken Push-up on Knees(rest 2:00) 3 rounds for total

Home Workout At Jog Pace:*300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace:*300yd Shuttle Run (rest 1:30) For time:*300yd Shuttle Run (rest 1:30) At 2/3

Home Workout 8 rounds::20 Kick Sit :10 Rest :20 Frog Squat :10 Rest :20 Mountain Climber :10 Rest :20 V-up :10 Rest :20 Superman Hold

Home Workout3 rounds for time:400m Run 15 Push-up 30 Air Squat 15 Push-up__________________________ CrossFit “Half Murph”For time:800m Run 50 Pull-up100 Push-up 150 Air Squat 800m

8a-12p Open Gym ________________ Weightlifting Snatch 70% 2×275% 1×180% 1×185% 2×190% 1×195% 2×1 Clean + Jerk 70% 2+275% 1+280% 2(1+1)85% 1+290% 1+2 1.5 Front Squat

Gym Schedule Friday (5/15)8-12 Open Gym4-7 Open Gym___________________________ Home Workout 50-40-30-20-10Steps Walking LungeBicycle Crunch Double under____________________________ Barbell Home Workout “DT”5 rounds for time:12 Deadlift 155/1059

Gym Schedule 5/13-5/17Wednesday (5/13)9a-2p Equipment Return 5p-6p Equipment Return Thursday (5/14)8-12 Open Gym 4-7 Open Gym Friday (5/15)8-12 Open Gym 4-7 Open Gym Saturday (5/16)8a-12p

Zoom Schedule 7:30a Barbell with Meriah8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.______________________________

Zoom Schedule9:00a Family Workout with Samuel 12:30p FitEssentials with Shanna 5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna______________________________________ Home Workout 8 rounds::20 Kick Sit

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________

Zoom Schedule 9:00a Workout with Sam *Link in EVCF Facebook Group.__________________________ Weightlifting Snatch 70% 1×175% 1×180% 1×185% 1×1 90% 1×180% 1×185% 1×190% 1×1 Clean +

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.____________________________ Home WorkoutAMRAP 20:003-6-9-12-15…Jumping JackMountain

Zoom Schedule 12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________ Home Workout For time:5k Run________________________ Weightlifting

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________________

Zoom Schedule9:00a FAMILY Workout with Sam 12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________________ Home

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Zoom Schedule9:00a Home Workout with Sam*Link in EVCF Facebook Group. ___________________________________ Weightlifting Snatch 3 waves:75% 1×180% 1×185% 1×1 Clean + Jerk 2 waves:75% 1+280% 1+2

Zoom Schedule 8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group ________________________ Home Workout For

Zoom Schedule 12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna*Links in EVCF Facebook Group ____________________________________ Home Workout For time:800m Run (rest

Zoom Schedule 8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Zoom Schedule 9:00a FAMILY Workout with Sam12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna___________________________________________ Home Workout 7 rounds: 40yd Shuttle

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Link in EVCF Facebook

Zoom Schedule9:00a Home Workout with Sam *Link in Facebook Group___________________________________ Weightlifting Snatch 70% 2×275% 1×180% 1×175% 1×180% 1×185% 2×1 Clean + Jerk 70% 2+2 75%

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group____________________________ Home Workout 4 rounds:25m Walking Lunge25m

Zoom Schedule12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna________________________________ Home Workout 3 rounds for time:800m Run (rest 2:00 between

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Zoom Schedule9:00a EVCF FAMILY Home Workout with Samuel12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group._____________________________

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF Facebook

Zoom Schedule 9:00a Quarantine Open 20.3*Link in EVCF Facebook Group.________________________________ Weightlifting Snatch 75% 4×3 Clean + Jerk 70% 2(2+2)75% 2(2+2)1.5 Front Squat Build to a

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell Meriah 6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.___________________________________________ Home Workout 5 rounds for

Zoom Schedule12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna*Links in EVCF Facebook Group._______________________________________ Home WorkoutAt Jog Pace:*300yd Shuttle Run (rest 1:30)

Zoom Schedule8:00a EVCF Home Workout with Sam 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick__________________________________ Home WorkoutAMRAP

Zoom Schedule9:00a EVCF FAMILY Home Workout with Sam12:30p FitEssentials with Shanna 3:00p Athletic Trainer Q&A w/Marie Finamore5:00p Flexibility & Core with Shanna 5:45p FitEssentials With

Zoom Schedule 8:00a EVCF Home Workout with Sam 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in

Zoom Schedule 9:00 Quarantine Open 20.2 *Link in EVCF Facebook Group _______________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+3) 1.5 Front Squat Build

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell Movement with Meriah 6:00p EVCF Home Workout with Nick*Link to Zoom Workouts in EVCF Facebook Group ________________________________________________

Zoom Schedule 1:00p FitEssentials with Shanna5:00p Flexibility & Core with Shanna 5:45p FitEssentials with Shanna*Link in EVCF Facebook Group ________________________________ Home Workout5 rounds for time:200m

Zoom Schedule 8:00a EVCF Home Workout Sam9:00a EVCF Home Workout Sam12:00p Barbell Skill with Meriah4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links

Zoom Schedule1:00p FitEssentials with Shanna4:00p Home Workout with Nick 5:00p Flexibility & Core with Shanna5:45p FitEssentials with Shanna*Links to Zoom Workouts in EVCF Facebook Group

Zoom Workouts8:00a Home Workout with Sam 9:00a Home Workout Sam 12:00p Barbell Movement Improvement with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home

9:00a Zoom Workout with Sam AMRAP 10:0010 Air Squat 9 Dumbbell Snatch Rt Arm 50/3510 Push-up 9 Dumbbell Snatch Lt Arm 50/35 _____________________________________ Weightlifting Test

Zoom Workouts8:00a CrossFit with Sam (minimal equipment) 9:00a CrossFit with Sam (minimal equipment) 12:00p Barbell type stuff. Drills, Stretching, etc with Meriah*Link in EVCF Facebook

Zoom Schedule1:00p FitEssentials with Shanna5:00p Stretch with Shanna5:45p FitEssentials with Shanna*Links in EVCF Facebook Group_____________________________________ Home Workout 6 rounds for time:400m Run (rest 1:00 between