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

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

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 5 rounds:80yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk)4 rounds:60yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk) 3 rounds:40yd

9:00a Workout at Sunset Park 6:00p Workout at Sunset ParkSunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226 ______________________________ Home Workout For time: 20

7:30a Kettlebell at Kiwanis Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park ________________________________ Weightlifting Snatch Build to 3×1 at Opener Clean &

5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park __________________________ At Home For time: 60-45-30 Double under Steps Walking Lunge Push-up Sit-up____________________________ Competitor Jerk 70%

8:00a Hike (meet at EVCF) __________________________ Home Workout “Griff” For time: 800m Run 400m Backward Run 800m Run 400m Backward Run__________________________ Weightlifting Power Snatch 70%

5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park ____________________________________ Home Workout AMRAP 15:00 3-6-9-12-15… Jumping Jack Mountain Climber Leg Lever Burpee 3 rounds for

5:00p Hike (meet at EVCF) ____________________________________________ Home Workout No measure: 800m Jog 3 rounds for time. (record time for each) *300yd Shuttle Run (rest 1:30

Park Workout & Hike Schedule Monday 5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park Tuesday 5:00p Hike (meet at EVCF) Wednesday 5:30a Sunset Park

8:00a Workout at Sunset Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park Sunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226_____________________________

The governor issued an executive order closing gyms in affected counties. Closure takes affect by close of business on Friday. EVCF will run regular classes

Upper Body Bench Press 5-5-5-5-5 (increase weight on last set by10lbs/5lbs from last week) Pullover & Press 6-6-6-6 Tempo Single-Arm Front Pulldown (:04 ecc) 8-8-8

CrossFit “Christine” 3 rounds for time: 500m Row 12 Deadlift (body weight) 21 Box Jump 24/20__________________________ Competitor 4 rounds no measure: 1:00 Assault Bike 1:00

CrossFitFor load:Close Grip Bench Press 6–6-6-6-6*follow each set with 6-8 seated row “JT”For time:21-15-9Handstand Push-up Ring DipPush-up___________________________________ Competitor For load: Every 1:00 for 10:001 Power

Upper Body Flex Leverage Chest Press 12-10-8-6 Flex Leverage Seated Row 12-10-8-6 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Lateral Raise 8-12

CrossFit For load:Clean & Jerk 3-3-3-3-3(make consistent increases) 5 rounds for time:3 Wall Walk9 Deadlift 225/15515 Calorie Row______________________________ Competitor No measure:1 Mile Run For load:Every

Upper Body Bench Press 5-5-5-5-5 (increase weight on last set by10lbs/5lbs from last week) EZ Bar Pullover 8-8-8-8 Two Step Hammer Strength Incline Press 8-8-8(two

CrossFit 2 rounds for total reps:1:00 Double Under2:00 Toes to Bar3:00 Russian KB Swing 70/534:00 Burpee to Plate5:00 Rest_______________________________ Competitor For load:Every 1:00 for 10:001

CrossFit For load:Close Grip Bench Press 8-8-8-8-8*follow each set with 8 seated row For time:400m Run40 Box Jump 24/20400m Run_______________________________________ Competitor No measure:2000m Row Power

CrossFit For load:Pause Back Squat (:02 in bottom) 5-5-5(make consistent increases) For time:40 Wall Ball 20/1430 Pull-up20 Handstand Push-up30 Wall Ball20 Pull-up10 HSPU20 Wall Ball10

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

CrossFit “Isabel” For time:30 Snatch 135/95 _________________________ Competitor For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) AMRAP 10:0020 Alt-Arm Dumbbell Snatch 50/3520 Box

Upper Body Bench Press 5-5-5-5-5 3 rounds: No rest between exercises. 8 Incline Press 8 Tempo Pec Deck (:04 ecc) 8 Decline Press (alternate rounds

CrossFit AMRAP 20:00 10 Thrusters 95/6510 Box Jump Over 24/20 200m Run (alternate rounds with partner) _________________________________ Competitor No measure:1 Mile Run For load:Every 1:00

CrossFit For load: Split Jerk 5-5-5-5-5 *follow each set with 8-12 seated row “G.I. Jane” 100 Burpee Pull-up __________________________________ Competitor For load: Every 1:00 for

CrossFit For load: 1.5 Back Squat 2-2-2-2-2 (make consistent increases) 3 rounds for total reps: AMRAP 4:00 3 Deadlift 275/185 6 Calorie Row 18 Double

Upper Body Complete as quickly as possible in good form: 50 Wide Chest 40 Pec Deck 30 Seated Dip (us a weight that allows 12

CrossFit For load:Snatch 1-1-1-1-1(make consistent increases) For time:42-30-18Wall Ball Shot 20/14Kettlebell Swing 53/35____________________________________ Competitor For time:20 Power Clean 135/9520 Front Squat 135/9520 Shoulder to Overhead

Upper Body 12-10-8-6No rest between exercises.Bench Press Dumbbell Fly (alternate rounds with a partner) 12-10-8-6No rest between exercises.Seated Row Band Pull Apart (alternate rounds with

CrossFit & Competitor With a partner for time:2x 400m Run (each)-then-2 rounds (each)30 DB Walking Lunge 50/35 (one DB)30 DB Snatch 50/35(alternate rounds with partner)

CrossFit Push Jerk Build to a heavy set of 5 8 rounds for total reps: :20 Shoulder to Overhead 95/65 :10 Rest :20 Burpee Over

CrossFit For load: 1.5 Back Squat 3-3-3-3-3(make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under__________________________

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _____________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Front pulldown

CrossFit For load: Snatch 2-2-2-2-2 4 rounds for time: 12 Alt-Arm DB Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14__________________________________ Competitor For load:

Upper Body 4 rounds:No rest between exercises.6 Bench Press 10 Dumbbell Fly (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Seated Row 10

CrossFit With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer Carry 70/53____________________________________________________ Competitor For load:

CrossFit For Time: 5 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- 4 rounds: 5 Pull-up 10 Push-up 15 Air Squat

CrossFit For Load: 1.5 Back Squat 4-4-4-4 (make consistent increases) AMRAP 8:00 6 Power Clean 135/95 24 Double Under___________________________________ Competitor For load: Power Clean (floating)

7:00a Competitor 7:00a Kettlebell 8:00a weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Chest Press

CrossFit For load:Snatch 3-3-3-3-3(make consistent increases)AMRAP 7:00Burpee to a 6″ reach __________________________ Competitor For load:Power Snatch (floating) 3-3-3-3-3(make consistent increases) AMRAP 15:0015 Front Squat 135/9530

Upper Body 4 rounds: No rest between exercises. 8 Bench Press 12 Dumbbell Fly (alternate rounds with a partner) 4 rounds: No rest between exercises.

CrossFit For time:20 Calorie Assault Air Runner 40 Pull-up 60 Thruster 75/5580 Calorie Row100 Double under ______________________________ Competitor For reps::30 Strict Pull-up :30 Rest :30

CrossFit “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up ____________________________ Competitor For load: Push Press (rebounding) 5-5-5-5-5 *follow each set with 1 rope climb. Back

CrossFit & Competitor “Azalea” With a partner for time: 2 rounds: 2x 200m Run (each) 2x 400m Run (each) 4x 5 Burpee (each) 20 Kettlebell

CrossFit “The Other Total” For load:Power Clean 1-1-1 For load:Bench Press 1-1-1 For load:Overhead Squat 1-1-1____________________________ Competitor For time: 50-40-30-20-10Double Under (unbroken) For load:Overhead Squat

Upper Body For load: Pullover & Press 8-6-4-4 (make consistent increases) 3 rounds: No rest between exercises. 8-12 Dumbbell Incline Press 8-12 Pec Deck 8-12

CrossFit For time:0:00-10:00 to complete.800m Run 50 Box Jump 24/20 (rest with remaining time) For time:10:00-20:00 to complete.800m Run 50 Toes to Bar (rest with

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For time:

CrossFit For time: 70-50-30 Double under Kettlebell Swing 53/35 Sit-up _________________________ Competitor For load: Power Snatch (floating) 5-5-5-5-5 (make consistent increases) Back Squat 70% 1×4

7:00a Competitor 7:00a Kettlebell 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit Weightlifting Meet at CrossFit Blade_______________________________________ Upper Body For load:Front Pulldown 8-8-8-8(alternate sets with a

CrossFit & Competitor “Row, Nancy, Row” 5 rounds for time: 500m Row 15 Overhead Squat 95/65 “Happiness lies in the joy of achievement and the

Upper Body For load:Pullover & Press 8-8-6-6 “16’s”Chest Press “16’s”Front Pulldown “16’s”Shoulder Press “16’s”Seated Row “16’s”Seated Dip 4 rounds:No rest between exercises.8 EZ Bar Biceps

CrossFit With a partner for time:1000m Run 100 Burpee1000m Run 100 Burpee1000m Run _________________________Competitor 3 rounds no measure:25 Wall Ball Shot 20/1450 Double under For

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For time:

CrossFit For load: Power Clean 5×2 (constant load) AMRAP 8:00 4-8-12-16-20.. Box Jump Over 24/20 Lateral Ball Slam 20/14 __________________________________________________ Competitor For load: Every 1:00

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________________ Upper Body 10-12-14-16 (decreasing load) No rest between exercises.Shoulder PressSeated Row

CrossFit & Competitor 5 rounds for time: 400m Run 60 Double under 12 Thruster 95/62 “One can acquire everything in solitude except character.” ~Stendhal

Upper Body For load: Pullover & Press 8-8-8-8 “16’s” Chest Press “16’s” Front Pulldown “16’s” Shoulder Press “16’s” Seated Row “16’s” Seated Dip 4 rounds:

CrossFit AMRAP 30:00 (with a partner)50 Box Jump 24/2050 Toe to Bar 50 Wall Ball Shot 20/1450 Dumbbell Power Clean 50/35(partner holds plank while other

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For total

CrossFit For load: Power Clean 5×4 (constant load) For time: 50 Sit-up 25 Russia Kettlebell Swing 70/53 90′ Walking Lunge 40 Sit-up 20 Russia Kettlebell

Upper Body 21-15-9 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 21-15-9 No rest between exercises. Front Pulldown Seated Dip

CrossFit For load: Overhead Squats 5×3 3 rounds for total reps: 5:00 AMRAP 5 Rope Climb 10 DBall Over the Shoulder 150/100 Max Reps Box

Upper Body “DC Sets” Pullover “DC Sets” Chest Press “DC Sets” Seated Row “DC Sets” Shoulder Press “DC Sets” EZ-Bar Curl “DC Sets” Flex Triceps

CrossFit For time:800m Run-then-3 rounds:30 Alt Arm Dumbbell Snatch 50/3515 Burpee to Plate-then-800m Run___________________________________ Competitor No measure:30-20-10Calorie Ski ErgCalorie Assault Bike Calorie RowCalorie Air Runner

CrossFit “Demetrius” For time: 20-16-12-8-4 Bench Press 155/105 Calorie Row__________________________________ Competitor At a moderate load: Pause Jerk (:02 in dip) 2-2-2-2-2 (make consistent increases) For

CrossFit For load:Power Clean 5×3 AMRAP 20:0080 Double Under40 Air Squat20 Toes to Bar_____________________________________________ Competitor Snatch 75% 1×380% 1×385% 2×2 Snatch Pull100% 2×3110% 2×2 Back

7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 6:00p Year End Party & Awards!!________________________________ Upper Body 3 rounds:No rest between

CrossFit For Load: Overhead Squat 5×5 For time: 30 Deadlift 225/155 50 Burpee Over the Bar 70/60 Calorie Row_____________________________ Competitor No measure: 21-15-9 Calories on

Upper Body “DC Sets”Pullover “DC Sets”Chest Press “DC Sets”Seated Row “DC Sets”Shoulder Press“DC Sets”EZ-Bar Curl“DC Sets”Flex Triceps Extension *”DC Sets” (Dogg Crapp)Choose a weight that

CrossFit 3 rounds: :45 Side Plank Lt :15 Rest :45 Side Plank Rt :15 Rest :45 Forearm Plank :15 Rest AMRAP 7:00 7 Thruster 95/65

CrossFit For Load:Bench Press 6-4-2-2-2 3 rounds for time:20 Pull-up400m Run20 Handstand Push-up (rest 1:00 between rounds) ____________________________ Competitor At a moderate load:Pause Jerk (:02

CrossFit For Load: Power Clean 5×5 4 rounds for total reps: 1:00 Russian Kettlebell Swing 70/53 1:00 Ball Slam 20/14 1:00 Box Jump 24/20 1:00

7:00a Competitor7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________________________ Upper Body 3 rounds: No rest between exercises: 10 Dumbell Incline Press

CrossFit & Competitor Barbell Cycling Clean & Jerk “Karen Meets Grace” 5 rounds for time: 30 Wall Ball Shots 20/14 6 Clean & Jerk 135/95

Upper Body 4 rounds:No rest between exercises:6 Chest Press 10 Wide Chest (alternate rounds with a partner) 4 rounds:No rest between exercises:6 Seated Row 10

Holiday Hours 9:00a-12:00p Open Gym _________________________________________ Competitor 8 rounds no measure:1:00 Ski Erg 1:00 Assault Bike 1:00 Row Clean from blocks (BK)70% 1×375% 1×380% 3×2

New Years EveGym Closes at 6:00p___________________________________CrossFit Skill Kipping Pull-up/Bar Muscle-up AMRAP 15:00 2 Bar Muscle-up 7 Parallette Pass Through 12 Box Jump Over 24/20______________________________________ Competitor

CrossFit For load: Bench Press 8-6-4-4-4 (make consistent increases) 5 rounds for time: 21 Calorie Row 15 Hand Release Push-up 9 Deadlift 225/155_______________________________ Competitor Snatch

7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________________ Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative

CrossFit “Helen”3 rounds for time:400m Run 21 Kettlebell Swings 53/3512 Pull-ups ____________________________ Competitor Power Snatch 70% 2×375% 3×2 Deadlift Build to 1RM “Helen”3 rounds for

Gym Closed for Holiday Merry Christmas!____________________________ Weightlifting Clean from blocks (BK)75% 4×3 Clean Pull90% 4×4 Increase weight on last set from previous week.Barbell Box Step-up

Holiday Hours 9:00a-12:00p Open Gym _________________________________ CrossFit “12 Days of Christmas” _________________________________ Weightlifting At a moderate load:Pause Jerk (:02 in split) 3-3-2-2-2(make consistent increases) At

CrossFit For load: Bench Press 10-8-6-6 (make consistent increases) With a partner for time: 100′ Plate Push 45/35 200m Farmers Carry 70/53 300 Double Under

7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a CrossFit 9:00a Upper Body 10:00a CrossFit_____________________________________ Upper Body 3 rounds: No rest between exercises. 8 Tempo Pec Deck (:03

CrossFit 2 rounds for total reps: AMRAP 3:00 25 Thruster 95/65 Max Reps Toes to Bar (rest 3:00) AMRAP 3:00 25 Sumo Deadlift High Pull

Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative Set” Seated Row “Cumulative Set” Flex Rear Dely Fly “Cumulative Set” Seated Dip

CrossFit For time:1000m Row AMRAP 12:00 6 Power Snatch 95/6512 Burpee24 Double under___________________ Competitor Clean from blocks (BK)70% 1×375% 2×280% 3×1 DeadliftBuild to a heavy

CrossFit For load:Bench Press 12-10-8-8 (make consistent increases) For time:21-15-9 Pull-up Kettlebell Swing 53/35 Handstand Push-up Kettlebell Swing ___________________________ Competitor 5 rounds no measure:10 Calorie

CrossFit “Kelly” 5 rounds for time: 400m Run 30 Box Jump 24/20 30 Wall Ball Shot 20/14 __________________________ Competitor Snatch 70% 1×3 75% 2×2 80%

7:00a-9:00a Open Gym Iron Athlete Winter Open Weightlifting Meet 9:00a-10:00a Women Weigh-in11:00a Women Lift 12:00p-1:00p Men Weigh-in 2:00p Men LiftImmediately Following Women’s Session:Arizona Weightlifting Federation

CrossFit For load:Sumo Deadlift 1-1-1-1-1(make consistent increases) “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead ____________________________ Competitor Power Snatch 70%