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

UPPER BODYMachine Shoulder Press8×8 (M)(keep rest under :30) Upright Row8×8 (M)(keep rest under :30) Bench Dip8×8 (M)(keep rest under :30) Plate Raise8×8 (M)(keep rest under

CROSSFITBent Over Dumbbell Row10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band pull apart 10 rounds for time:200m Run10-9-8-7-6-5-4-3-2-1 of…Handstand Push-upKB Swing 53/35 ___________________________ STRONGFITWeek

CROSSFITDumbbell Bulgarian Split Squat6(L) 6(M) 6(MH) 6(H)*follow each set with 8 med ball hamstring curl 3 rounds for time:20 Box Jumps 24/2015 Front Squat 135/9510

SLEDS3 rounds:20m Sled Push Shuttle 135/9020m Sled Push Shuttle20m Sled Push Shuttle40m Sled Push Shuttle40m Sled Push Shuttle80m Sled Pull Shuttle80m Farmers Carry 70/44(alternate shuttles

CROSSFITDumbbell Romanian Deadlift8(L) 8(M) 8(MH) 8(H)*follow each set with 8 heel elevated goblet squat 5 rounds for time:12 Thruster 95/6521 KB Swing 53/35 __________________________ STRONGFITWeek

UPPER BODYMachine Shoulder Press10(L) 8(M) 6(H) 15(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) EZ Bar Curl10(L) 8(M) 6(H) 15(MH) EZ Bar

CROSSFITBent Over Dumbbell Row12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band pull apart For time:21 Toes to Bar21 Burpee400m Run15 Toes to Bar15 Burpee400m

CROSSFITBulgarian Split Squat8(L) 8(M) 8(MH) 8(H)*follow each set with 8 med ball hamstring curl For time:35 Wall Ball 20/14100 Double Under50 DB Snatch 50/35100 Double

CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9

SLEDSContinue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled

CROSSFITBarbell Lunge8(L) 8(M) 8(MH) (each leg)*15 Banded Kick Backs after each set 3 rounds for time:750/600m Row25 Wall Balls 20/14 _______________________ STRONGFITWeek 12 rounds: (very

UPPER BODY4 rounds:No rest between exercises.8 Chest Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Pullover12 Bench Dip (add

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″45 Toes

CROSSFITFront Squat5(L) 4(M) 3(MH) 2(H)*10 Banded Side Steps (each way) after each set AMRAP 9:003 Power Clean 135/953 Front Squat 135/953 Shoulder to Overhead 135/95

CROSSFITStanding Press5(L) 4(M) 3(MH) 2(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run50 Double Under15 Push-up _________________________________ STRONGFITWeek 12 rounds: (very light)12

SLEDS 3 rounds:40yd Sled Pull 135/9040yd Backward Drag(alternate rounds with a partner) 3 rounds:40yd Sled Push 135/9040yd Sled Pull(alternate rounds with a partner) 3 rounds:40yd

CROSSFIT & COMPETITORCrossFit Open 24.3For total time: (Cap15) 5 rounds:10 Thruster 95/6510 Chest to Bar Pull-up (1:00 rest after 5 rounds – timer doesn’t stop)

UPPER BODYAlt-Arm Seated Dumbbell Curl8(L) 8(M) 8(MH) 8(H) Dumbbell Skull Crusher8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:9-8-7-6-5-4-3-2-1Power Clean 135/95*10/8 Calorie Row after each round ________________________ STRONGFITWeek 32 rounds:

CROSSFITFront Squat10(L) 8(M) 6(MH) 4(H)*10 Banded Side Steps (each way) after each set “Annie… But On Fire”For time:1000/800m Assault Bike-then-50-40-30-20-10Double UnderSit-upAir Squat-then-1000/800m Assault Bike _____________________________

CROSSFITStanding Strict Press10(L) 8(M) 6(MH) 4(H)*15 Banded Front Raise after each set 5 rounds for time:400m Run8 Pull-ups12 Single-Arm Devil Press 50/35 ___________________________________ STRONGFITWeek 32

SLEDS40m Backwards Drag 135/9040m Sled Pull40m Backwards Drag40m Sled Pull(complete all four and then alternate) 80m Overhead Plate Carry 45/35 40m Sled Pull 180/13540m Sled

CROSSFIT & COMPETITORCrossFit Open 24.2AMRAP 20:00300m Row10 Deadlift 185/12550 Double Under _____________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Barbell Bent

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Alt-Arm Seated Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(MH) 10(H) EZ

CROSSFITFront Squat12(L) 10(M) 8(MH) 6(H)*10 Banded Side Steps (each way) after each set “The Chief”5 rounds for total reps:AMRAP 3:003 Power Cleans 135/956 Push-ups9 Air

CROSSFITStanding Strict Press12(L) 10(M) 8(MH) 6(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run15 Box Jumps 24/2010 Toes to Bar _____________________________ STRONGFITWeek

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Walk 40yd

CROSSFIT & COMPETITOROPEN WORKOUT 24.1For time: (Cap15)21 Dumbbell Snatch (arm 1) 50/3521 Lateral Burpee Over Dumbbell21 Dumbbell Snatch (arm 2)21 Lateral Burpee Over Dumbbell15 Dumbbell

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Steated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H)*15 Banded Straight Arm Pulldowns after each set For time:1000m Row21 Toes to Bar9 Burpee15 Toes to Bar15 Burpee9 Toes to

CROSSFITFront Squat15(L) 12(M) 10(MH) 8(H)*10 Banded Side Steps (each way) after each set 5 rounds for total reps:AMRAP 2:0015 Wall Ball 20/14Max Single-Arm DB Snatch

CROSSFITStanding Strict Press15(L) 12(M) 10(MH) 8(H)*15 Banded Front Raise after each set 5 rounds for time:10 Pull-ups200m Run15 Push-ups200m Run20 Sit-ups(:30 rest between rounds) _____________________

SLEDSBuild to Max Load:10x10m Sled Push (must complete 10m without stopping. rest as needed between pushes) ________________________________ WEIGHTLIFTINGSnatch70% 1×375% 2×280% 3×1 Clean + Jerk70% 2+275%

CROSSFITPower Clean & Push Press3(L) 2(M) 2(MH) 1(H) For time:2000/1600m Assault Bike60 Sit-up800m Run120 Double Under1000/800m Assault Bike30 Sit-up400m Run60 Double Under ____________________________ STRONGFITWeek 32

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Seated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant

CROSSFITWeighted Pull-up 5(L) 4(M) 3(MH) 2(H)*20 Banded Curls after each set AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 (3:00

CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*10 Banded Good Mornings after each set AMRAP 21:0030/24 Calorie Row20 Burpee Over the Bar10 Power Clean 135/95 ______________________ STRONGFITWeek 32

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H)*20 Banded Triceps Pushdowns “Fran”For time:21-15-9Thruster 95/65Pull-up ____________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Complete

GYM HOURS:6:00a-8:30a Open Gym JOSH BRYANT SEMINAR 9:00a-4:00p SLEDS3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle(alternate shuttles with a partner) 80m

UPPER BODYPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) “Andrew Asked For This”10 rounds for time:2 Wall Walk4 Single-Arm Devil Press 50/356 Calorie Row ______________________

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

CROSSFITWeighted Pull-up 3(L) 3(M) 3(MH) 3(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “Nichole Loves CrossFit”3 rounds for time:400m

CROSSFITBench Press3(L) 3(M) 3(MH) 3(H)*20 Banded Triceps Pushdowns “Fyke’s Turn”For time:250/200m Row15 Hand Release Push-up10 Box Jump Over 24/20500/400m Row30 Hand Release Push-up20 Box Jump

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd

CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Mighty Mia”For time:50 Thruster 75/5540 Toes to Bar30 Burpees Over the Bar20 Hang Power Clean 75/5510 Wall

UPPER BODY15-12-10-8No rest between exercises.Supinated PulldownMachine Dip(alternate rounds with a partner) 15-12-10-8No rest between exercises.Alt Arm Dumbbell CurlDumbbell Skull Crusher(alternate rounds with a partner) 15-12-10-8No

CROSSFITWeighted Pull-up / Pulldown4(L) 4(M) 4(MH) 4(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “White Lightning & Chocolate Thunder”With

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H)*10 Banded Good Mornings after each set “Holly is on Fire!”For time:800m Run4 rounds-8 Deadlift 255/17540 Sit-up ______________________________ STRONGFITWeek 12 rounds:

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H)*20 Banded Triceps Pushdowns “Jay Walking”AMRAP 15:00200m Farmer Carry 53/35 (buy-in)-then AMRAP of-20 Lateral Ball Slam 20/1415 Push-up ____________________________ STRONGFITWeek 12

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “DJ Double A In the House”9 rounds for time:6 Deadlift 225/1559 Wall Ball 20/1425′ Plate Push 45/35*whenever

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”EZ Bar Curl “Countdown Sets”Choose a

CROSSFITWeighted Pull-up5(L) 5(M) 5(MH) 5(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 10) “Run, Ki, Run!”For time:400m Run42 Double Under21

CROSSFITBack Squat5(L) 5(M) 5(MH) 5(H)*10 Banded Good Mornings after each set “Mama Marin”For time:1000/800m Row50 Goblet Squat 53/3530 Toes to bar __________________________ STRONGFITWeek 32 rounds:

CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box

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

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “Danielle’s Dream”For time:30 Pull-up1:00 Forearm Plank15 DB Thruster (2xDB) 50/351000m Row15 DB Thruster (2xDB)1:00 Forearm Plank30 Pull-up

UPPER BODY15(L) 12(M) 10(MH) 8(H)EZ Bar Pullover & PressEZ Bar Front Raise 15(L) 12(M) 10(MH) 8(H)EZ Bar Biceps CurlEZ Bar Overhead Triceps Extension 15(L) 12(M)

CROSSFITWeighted Pull-up6(L) 6(M) 6(MH) 6(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 12) “Hitch in a Ditch”5 rounds for time:1000/800m

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*10 Banded Good Mornings after each set “Conti is a Cyborg”AMRAP 10:002 rounds:20 Front Squat 95/65400m Run-in the remaining time-Max Power

SLEDS3 rounds:80m Sled Pull Shuttle 180/135(alternate rounds with a partner) 80m Farmers Walk 6 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Farmers

CROSSFITTrap Bar Deadlift6(L) 6(M) 6(MH) 6(H) “Open 14.1”AMRAP 10:0030 Double Under15 Ground to Overhead 75/55 ____________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over

UPPER BODYEZ Bar Pullover & Press5×12 (M) EZ Bar Front Raise5×12 (M) EZ Bar Biceps Curl5×12 (M) EZ Bar Overhead Triceps Extension5×12 (M) EZ Bar

CROSSFIT3 rounds for quality:10 Flutter Kicks (4-count):45 Plank Jack10 Knee Tuck Kick Up 8 rounds for time:200m Run10 Wall Ball 20/145 Toes to Bar_____________________________ STRONGFITWeek

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) For time:21 Deadlift 185/1259 Burpee Over the Bar500m Row15 Deadlift15 Burpee Over the Bar500m

CROSSFIT3 rounds:8 Barbell Press20 Banded Triceps Pushdown For time:30-20-10Pull-upKB Goblet Squat 53/35Hand Release Push-up _________________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) For time:20-15-10-5Single-Arm Devil Press 50/35Pull-up ___________________________ STRONGFITWeek 3Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L)

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause

CROSSFIT3 rounds for quality:12 Leg Lift Over (supine or hanging)16 V-up20 Bicycle Crunch (total) 5 rounds for total reps:AMRAP 3:003 Deadlift 225/1555 Toes to Bar7/5

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) AMRAP 15:0015 Wall Ball 20/1415 Push-up30 Double Under ___________________________ STRONGFITWeek 38 rounds::10 Bike:20 Rest

CROSSFIT3 rounds:10 Strict Barbell Press20 Banded Overhead Triceps Extension 4 rounds for time:9 Shoulder to Overhead 95/6515 Burpee Over the Bar21 Sit-up __________________________________ STRONGFITWeek 32

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner)

CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M)

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

CROSSFIT3 rounds for quality:20 Scissor Kick (total)15 Weighted Pulse-up1:00 Plank For time:1500m Assault Bike-then 10 rounds-5 Pull-up10 Push-up15 Sit-up-then-1500m Assault Bike ____________________________ STRONGFITWeek 12 rounds:

CROSSFIT3 rounds:8 Step Down (both legs)8 Single-Leg RDL (both legs)(alternate rounds with a partner) For time:50 Double Under25 Wall Ball 20/1425 Kettlebell Swing 53/3540 Double

GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65

SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190%

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04

UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L)

CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00

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)