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

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk 53/35(share

CROSSFIT“Angie”For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat ________________________________ STRONGFITWeek 31 round:10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift10m

UPPER BODYSupinated Pulldown15(L) 12(M) 10(MH) 8(H) 6(Very Heavy) Machine Dip15(L) 12(M) 10(MH) 8(H) 6(VH) Alt Arm Dumbbell Curl (standing)15(L) 12(M) 10(MH) 8(H) Dumbbell Skull Crusher15(L)

CROSSFIT3 rounds for quality:7 Hanging Leg Raise14 Weighted Sit-up21 Flutter Kick (each leg) AMRAP 18:0027/21 Calorie Row9 Clean & Jerk 115/753 Wall Walk ________________________________ STRONGFITWeek

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH) 8(H)*follow each set with 10 DB Romanian Deadlift 5 rounds for time:12 Single-Arm Devil Press 50/3550 Double Under ______________________________ STRONGFITWeek 3Leg

CROSSFITDumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 10 Bent DB Row For time:40 Burpee Box Jump Over 24/20800m Run40 Toes to Bar _______________________________

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) For time:240yd Sled Push Shuttle (6x40yds) 135/9060/48 Calorie Assault Bike30 Handstand Push-up _____________________________ STRONGFITWeek 21 round:10

UPPERBODYChest Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest

CROSSFITBanded Strict Pull-up12-12-12-12*follow each set with 12 Strict Dip 3 rounds for time:7 Wall Walk14 Box Jump Over 24/2021 Pull-up _________________________ STRONGFITWeek 23 rounds: (very

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH)*follow each set with 12 DB Romanian Deadlift AMRAP 12:0020/16 Calorie Row5 Power Clean 155/105 _____________________________ STRONGFITWeek 2Leg Press15(L) 12(M) 10(MH) 8(H)

CROSSFITDumbbell Bench Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 12 Bent DB Row For time:9-12-15-12-9Wall Ball 20/14Toes to BarWall BallBurpee to 6″ _______________________________ STRONGFITWeek 23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 200m Farmers Carry 70/44(share with a partner) 5 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) AMRAP 10:0012 Power Snatch 75/556 Toes to Bar _________________________ STRONGFITWeek 11 round:10 Kettlebell Deadlift10m Farmers Walk10

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

CROSSFITBanded Strict Pull-up12-12-12-12*Follow each set with 12 Strict Dip 4 rounds for time:40 Double Under30 Air Squat20 Hand Release Push-ups(1:00 rest after every round) _______________________________

CROSSFITBarbell Lunge8(L) 8(M) 8(MH)*Follow each set with 12 DB Romanian Deadlift For time:50/40 Calorie Assault Bike35 Sit-up20 Deadlift 225/15535 Sit-up20 Deadlift35 Sit-up50/40 Calorie Assault Bike

CROSSFITDB Bench Press12(L) 12(M) 12(MH) 12(H)*Follow each set with 15 Bent DB Row “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ____________________________ STRONGFITWeek 13 rounds: (very light)12

SLEDS3 rounds:80m Backwards Drag Shuttle 135/90(alternate Shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push

CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) “Elizabeth”For time:21-15-9Power Clean 135/95Dip ____________________________ STRONGFITWeek 34 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner)

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Pushdown *Cumulative Sets1. Select

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H) 5 rounds for time:200m Run4 Wall Walk8 Box Jump Over 24/20 _______________________________ STRONGFITWeek 35 rounds:No rest between exercises.8 Supinated Pulldown

CROSSFITFront Squat + Back Squat4+4(L) 3+3(M) 2+2(MH) 1+1(H) For time:55/44 Calorie Row55 Pull-up55 Wall Ball 20/1455 Burpee ______________________________ STRONGFITWeek 33 rounds:No rest between exercises.15 Leg

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) AMRAP 10:005-10-15-5-10-15-etc…Push Press 115/75KB Swing 53/35Double Under (x2) _______________________ STRONGFITWeek 3Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) “Black Friday”For time:800m Run42 Wall Ball 20/1421 Deadlift 225/155200m Burden Run 20/1430 Wall Ball15 Deadlift200m Burden Run 20/1418 Wall Ball9

GYM CLOSED FOR THANKSGIVING UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H) With a partner for time:50 Pull-up100 KB Swing 53/3540 Pull-up100 Burpee to 6″30 Pull-up100 Box Jump 24/2020 Pull-up100 Calorie Assault

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 2+2(MH) 2+2(H) AMRAP 9:009 Thruster 95/6527 Double Under __________________________ STRONGFITWeek 23 rounds:No rest between exercises.12 Leg Extension (M)12 Hamstring

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) 5 rounds for reps:AMRAP 2:00200/180m Row15 Push-upMax Power Snatch 95/65(1:00 rest between rounds) _______________________________ STRONGFITWeek 2Alt-Arm DB Bench Press8(L) 8(M)

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 12:0012 Deadlift 225/15515 Toes to Bar18 Wall Ball 20/14 ___________________________ STRONGFITWeek 14 rounds:No rest between exercises.6 Trap Bar Deadlift6

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Dip (machine or bar)(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row8-12

CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H) For time:35 Calorie Assault Bike70 Pull-up (30 Double Unders every time you break)35 Calorie Assault Bike _____________________________ STRONGFITWeek 15 rounds:No

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 3+3(MH) 3+3(H) For time:800m Run100 Air Squat50 DB Snatch 50/3530 Burpee Box Jump Over 24/20 ______________________________ STRONGFITWeek 13 rounds:No

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500m Row40 Sit-up30 Shoulder to Overhead 75/5520 Lateral Ball Slam 20/14 ______________________________ STRONGFITWeek 1 (3 week cycles)Alt-Arm

SLEDS3 rounds:80m Sled PULL Shuttle 135/90(alternate shuttles with a partner) 80m Farmers Walk 70/44 20m Sled PUSH Shuttle 135/9040m Sled PUSH Shuttle60m Sled PUSH Shuttle80m

CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) 10 rounds for time:5 Deadlift 225/15510 Wall Ball 20/14 _____________________________ STRONGFITCycle 4/Week 3Romainian Deadlift8(L) 8(M) 8(MH) 8(H) Complete with as

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Machine Shoulder Press8 Neutral Grip Machine Shoulder

CROSSFITSeated Row12(L) 12(M) 12(MH) 12(H) For time:1000/800m Assault Bike40 Hand Release Push-up120 Double Under40 Hand Release Push-up1000/800m Assault Bike _______________________________ STRONGFITCycle 4/Week 3Dumbbell Shoulder Press8(L)

CROSSFITFront Squat + Back Squat4+4(L) 4+4(M) 4+4(MH) 4+4(H) 4 rounds for total reps:AMRAP 4:0015 Box Jump 24/2020 Goblet Lunges (in place) 53/35Max Reps Burpee (in

CROSSFITBench Press8(L) 8(M) 8(MH) 8(H) For time:20-16-12-8-4DB Snatch 50/35 (alt arm)Pull-up _________________________________ STRONGFITCycle 4/Week 3EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete with as

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

CROSSFITTrap Bar Deadlift8(L) 5(M) 3(MH) 3(H) 8(M) For total calories + reps:5:00 Assault Bike4:00 Burpee to 6″3:00 DB Snatch 50/35 (alt. arms)2:00 Sit-up1:00 Box Jump

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

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) 6 rounds for time with a partner:200m Row12 Wall Ball30 Double Under(Alt. rounds with partner – 6 rounds each)

CROSSFITFront Squat5(L) 3(M) 3(MH) 2(H) AMRAP 10:0015 Push-ups50′ Farmer Carry 70/5310 Toes to Bar50′ Farmer Carry __________________________________ STRONGFITCycle 4/Week 2Machine Squat8(L) 8(M) 8(MH) 8(H) 3

CROSSFITIncline Press8(L) 5(M) 3(MH) 3(H) 8(M) “Helen”3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up ___________________________________ STRONGFITCycle 4/Week 2EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

CROSSFITTrap Bar Deadlift8(L) 8(M) 5(MH) 5(H) AMRAP 12:002000/1600m Row*In the remaining time…Single-Arm Devil Press 50/35 (alt. arms) ______________________________ STRONGFITCycle 4/Week 1Romainian Deadlift8(L) 8(M) 8(MH) 8(H)

UPPER BODY21-15-9Chest PressSupinated Pulldown(no rest) 21-15-9Shoulder PressSeated Row(no rest) 21-15-9Dip (machine or bodyweight)Pullover(no rest) 21-15-9Rear Delt FlyPec Deck(no rest) 21-15-9Triceps ExtensionBiceps Curl(no rest) __________________________________ WEIGHTLIFTINGOpeners

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) AMRAP 6:0010 Power Snatch 95/6530 Double Under (3:00 rest) AMRAP 6:0010 Power Clean 95/6530 Double Under ________________________________ STRONGFITCycle 4/Week

CROSSFITFront Squat5(L) 5(M) 3(MH) 3(H) For time:50 Wall Ball 20/1450/40 Calorie Assault Bike50 Wall Ball ______________________________ STRONGFITCycle 4/Week 1Machine Squat8(L) 8(M) 8(MH) 8(H) 3 rounds:12

CROSSFITIncline Press8(L) 8(M) 5(MH) 5(H) 3 rounds for time:400m Run21 Burpee to 6″12 Toes to Bar _______________________________ STRONGFITCycle 4/Week 1EZ Bar Pullover & Press8(L) 8(M)

SLEDSChoose weight:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) Choose weight:20m Farmers Walk40m Farmers Walk60m Farmers

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) AMRAP 7:003-6-9-12-15-etc…Thruster 95/65Pull-up _____________________________ STRONGFITCycle 3/Week 3Trap Bar Bent Row8(L) 8(M) 8(MH) 8(H) Trap Bar Deadlift5(L) 5(M) 5(MH) 5(H)

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Barbell Curl10(L) 10(M) 10(MH) 10(H) Skull Crusher10(L) 10(M) 10(MH) 10(H) Incline Dumbbell Curl3×12 (M)

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) For total reps:5:00 Calorie Row3:00 Burpee3:00 Calorie Row2:00 Line-Facing Burpee1:00 Calorie Row1:00 Burpee Box Jump(no rest between AMRAPs) _____________________________

CROSSFITFront Squat5(L) 5(M) 5(MH) 5(H) 4 rounds for time:10 DB Snatch 50/35 (Left Arm)45′ DB Overhead Walking Lunge 50/35 (Left Arm)10 DB Snatch (Right Arm)45′

CROSSFITIncline Press8(L) 8(M) 8(MH) 8(H) For time:10-9-8-7-6-5-4-3-2-1Toes to BarKB Swing 53/35(200m Run every 3:00 starting at 0:00) ______________________________ STRONGFITCycle 3/Week 3Bench Press5(L) 5(M) 5(MH) 5(H)

SLEDSChoose weight:200m Backward Drag100m recovery Walk200m Sled Pull100m recovery Walk200m Sled Push ______________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 5×1 Clean & Jerk70% 2×275% 1×180% 2×185% 3×1

CROSSFITDeadlift8(L) 5(M) 3(MH) 3(H) For time:50/40 Calorie Assault Bike30 Dumbbell Power Clean 50/35 (two DB’s)10 Wall Walk _________________________________ STRONGFITCycle 3/Week 2Trap Bar Bent Row8(L) 8(M)

UPPER BODY4 rounds:No rest between exercises.8 Wide Grip Machine Shoudler Press8 Neutral Grip Machine Shoulder Press(alternate rounds with a partner) 4 rounds:No rest between exercises.8

CROSSFITFor load:Every 1:00 for 10:00Odd – 2 Weighted Pull-upEven – 2 Weighted Dip 4 rounds for total reps:AMRAP 4:00400m Run15 Hand Release Push-upMax Reps Burpee

CROSSFITBack Squat8(L) 5(M) 3(MH) 3(H) AMRAP 9:007 Toes to Bar10 DB Snatch 50/35 (alt. arms)35 Double Under ____________________________ STRONGFITCycle 3/Week 2Back Squat5(L) 5(M) 5(MH) 5(H)

CROSSFITStrict Press8(L) 5(M) 3(MH) 3(H) 5 rounds for time:15/12 Calorie Row12 Thruster 75/55 _____________________________ STRONGFITCycle 3/Week 2Bench Press5(L) 5(M) 5(MH) 5(H) Dumbbell Incline Press8(L) 8(M)

SLEDSFor load:20yd Backward Drag 45/2520yd Backward Drag 90/4520yd Backward Drag 135/7020yd Backward Drag 180/190Continue format until failure….(add a plate each push. no rest between pushes)

CROSSFITDeadlift8(L) 5(M) 5(MH) 5(H) 5 rounds for time:10 Overhead Squat 95/6530 Double Under ____________________________ STRONGFITCycle 3/Week 1Trap Bar Bent Row8(L) 8(M) 8(MH) 8(H) Trap Bar

UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12 Chest Press8-12 Low Row(alternate

CROSSFITFor load:Every 1:00 for 10:00Odd – 3 Weighted Pull-upEven – 3 Weighted Dip 20 rounds for time:5 Calorie Row3 Toes to Bar1 Wall Walk __________________________

CROSSFITBack Squat8(L) 5(M) 5(MH) 5(H) For time:400m Run21 Power Clean 135/9521 Burpee Over the Bar400m Run15 Power Clean15 Burpee Over the Bar400m Run9 Power Clean9

CROSSFITStrict Press8(L) 5(M) 5(MH) 5(H) For time:50 Calorie Row50′ Plate Push50 Kettlebell Swing 53/3550′ Plate Push50 Sit-up50′ Plate Push50 Wall Ball Shot 20/1450′ Plate Push50

SLEDS2 rounds:40m Sled Push Shuttle 135/9060m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 40m Farmers Walk Shuttle 70/4460m Farmers Walk Shuttle80m Farmers

CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) AMRAP 7:007 Thruster 95/657 Pull-up7 Box Jump 24/20 ___________________________ STRONGFITCycle 2/Week 3Deadlift8(L) 3×8(M) Leg Press12(L) 3×12(M) Back Extension3×15 (0) For time:10-15-20-25Cal

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH)

CROSSFITFor load:Every 1:00 for 10:00Odd – 3 Weighted Pull-upEven – 3 Weighted Dip 4 rounds for reps:AMRAP 4:00400m Run40yd Sled Push 180/90Max Calorie Assault Bike

CROSSFITBack Squat8(L) 8(M) 8(MH) 8(H) For time:30 Power Clean 135/9550 Burpee Over the Bar150 Double Under ____________________________ STRONGFITCycle 2/Week 3Back Squat8(L) 8(M) 8(MH) 8(H) 2

CROSSFITStrict Press8(L) 8(M) 8(MH) 8(H) 5 rounds for time:9 Toes to Bar15 Push-up21 Calorie Row _____________________________ STRONGFITCycle 2/Week 3Bench Press8(L) 8(M) 8(MH) 8(H) Bent Barbell

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

CROSSFITFor load:Overhead Squat 2-2-2-2-2 10 rounds for time:1 Rope Climb20yd Sled Push 225/135 _____________________________ STRONGFITCycle 2/Week 2Deadlift8(L) 3×8(M) Leg Press12(L) 3×12(M) Back Extension3×15 (0) For

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 2 rounds:Run the RackArnold Press 2 rounds:Run the RackSupinated Pulldown 2 rounds:Run the RackDumbbell

CROSSFITFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(choose reps prior to start – unbroken) 7 rounds for total reps:AMRAP 2:30200m Run10

CROSSFITFor load:Power Snatch 2-2-2-2-2(make consistent increases) 5 rounds for time:10 Toes to Bar20 DB Snatch 50/3540 Double Under _____________________________ STRONGFITCycle 2/Week 1Back Squat8(L) 8(M) 8(MH)

CROSSFITDumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For time:30 Pull-up40 Push-up50 Air Squat60/48 Calorie Row50 Air Squat40 Push-up30 Pull-up _________________________________ STRONGFITCycle 2/Week 1Bench Press8(L) 8(M) 8(MH)

SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _____________________________ WEIGHTLIFTINGClean from blocks70% 4×2 Push Press90% 4 sets of 4 Back Squat90% 4 sets of 4

CROSSFITFor load:Overhead Squat 3-3-3-3-3 5 rounds for total reps:AMRAP 3:003 Parallette Passthrough6 Russian KB Swing 70/539 Wall Ball 20/14(1:00 rest between AMRAPs) ___________________________________ STRONGFITDeadlift8(L) 3×8(M)

UPPER BODYIncline Press6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Pec Deck3×15 (M) Machine Dip6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Lat

CROSSFITFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(choose reps prior to start – unbroken) For time:30 DB Thruster (2xDB) 50/35100 Double

CROSSFIT For load: Power Snatch 3-3-3-3-3(make consistent increases) For time:9-12-15-12-9Pull-upDeadlift 225/155Burpee Over the Bar _______________________________ STRONGFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  2 rounds: No rest between exercises.12 Hamstring Curl 8

CROSSFIT Dumbbell Bench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500/400m Row20 Handstand Push-up20 Toes to Bar20 Box Jump Over 24/20500/400m Row(rest 3:00 between rounds) __________________________

SLEDSFor time:400m Sled Push 115/70200m Recovery Walk 400m Sled Pull 115/70 _______________________ WEIGHTLIFTING Clean from blocks70% 4×2  Push Press 80% 6 sets of 2 Back Squat 80% 6 sets

CROSSFIT For load: Overhead Squat 4-4-4-4-4 6 rounds for time:500/400m Assault Bike15 Sit-up9 Power Clean 115/753 Wall Walk _________________________________ STRONGFIT Cycle 1/Week 3Dumbbell Romanian Deadlift 3×8 (M)  Machine Squat 3×10

UPPERBODY “Countdown Sets”Incline Press  “Countdown Sets”Wide Grip Pulldown  “Countdown Sets”Decline Press  “Countdown Sets”Seated Row  “Countdown Sets”Triceps Extension  “Countdown Sets”Biceps Curl  “Countdown Sets”Choose a weight that you

CROSSFIT For total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) 3 rounds for time:20 Single-Arm DB Thruster

CROSSFIT For load: Power Snatch 4-4-4-4-4(make consistent increases) For time:50 Sit-up 500m Row50 KB Swing 53/35500m Row50 KB Swing 53/35500m Row50 Sit-up  _______________________________ STRONGFIT Cycle 1/Week 3Leg Press 4×8 (M) 

CROSSFIT Dumbbell Bench Press8(L) 8(M) 8(MH) 0(H)  AMRAP 12:002-4-6-8-10-etc…Pull-upBurpee*30 Double Unders after each round _____________________________ STRONGFIT Cycle 1/Week 3Dumbbell Bench Press4×8 (M) *follow each set with 15 band

SLEDS3 rounds: 20m Sled Push Shuttle (115) 40m Shuttle Run 20m Sled Push Shuttle40m Shuttle Run20m Sled Push Shuttle100m Walk 40m Sled Push Shuttle (70) 80m Shuttle Run40m Sled

CROSSFIT For load: Overhead Squat 5-5-5-5-5(make consistent increases) For time:1500m Assault Bike-then-3 rounds:5 Power Clean 155/10530 Wall Ball 20/141:00 Plank ____________________________ STRONGFIT Cycle 1/Week 2Dumbbell Romanian Deadlift 3×8 (M)