Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/407726028_18407806138025263_3390762242202126967_n-1-300x300.jpg)
Saturday 12/9/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/408070282_18408181609025263_1677157137467759447_n-300x300.jpg)
Friday 12/8/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/391654242_18397862449025263_6922707570656408912_n-254x300.jpg)
Thursday 12/7/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/407726028_18407806138025263_3390762242202126967_n-300x300.jpg)
Wednesday 12/6/23
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) _______________________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/404780668_10228649955726509_684690637760593218_n-230x300.jpg)
Tuesday 12/5/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/398686992_10224138756088776_4045290190528791655_n-2-300x251.jpg)
Monday 12/4/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/405687409_10229957712981263_3182845409123887353_n-232x300.jpg)
Saturday 12/2/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/IMG_7730-1-291x300.jpg)
Friday 12/1/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/398686992_10224138756088776_4045290190528791655_n-2-300x251.jpg)
Thursday 11/30/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/405687409_10229957712981263_3182845409123887353_n-232x300.jpg)
Wednesday 11/29/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Tuesday 11/28/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/IMG_7919-259x300.jpg)
Monday 11/27/23
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
Saturday 11/25/23
SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _________________________ WEIGHTLIFTINGCycle 1/Week 2Don’t exceed 75%Every 1:00 for 10:001 Snatch(nail every rep) Don’t exceed 75%Every 1:00 for
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-1-300x300.png)
Friday 11/24/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-1-300x300.png)
Thursday 11/23/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-1-300x300.png)
Wednesday 11/22/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-1-300x300.png)
Tuesday 11/21/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-1-300x300.png)
Monday 11/20/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/6FFE92C9-3815-4410-939E-CE6E7E3F277F-240x300.jpg)
Saturday 11/18/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Add-a-subheading-300x300.png)
Friday 11/17/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Thursday 11/16/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/401770770_10113108001272272_6738656173222215709_n-225x300.jpg)
Wednesday 11/15/123
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/298504889_3269515416625680_7584386616963125077_n-240x300.jpg)
Tuesday 11/14/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/371928794_782007440596516_8746809053087657473_n-300x300.jpg)
Monday 11/13/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/400436420_10229873121106519_443867729616209599_n-300x169.jpg)
Saturday 11/11/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/400654229_10224156699817358_5465315003264955587_n-300x251.jpg)
Friday 11/10/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/395624499_10224116028640604_2910286975496164651_n-300x225.jpg)
Thursday 11/9/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/398686992_10224138756088776_4045290190528791655_n-300x251.jpg)
Wednesday 11/8/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/IMG_7730-291x300.jpg)
Tuesday 11/7/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/398588722_10229851670170259_5084908299867309785_n-300x244.jpg)
Monday 11/6/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/BeigeandGreenVintageRetroFootballClubAcademyBadgeLogo1-2-300x300.png)
Saturday 11/4/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Iron-Athlete-Circular-Final-01-300x271.jpg)
Friday 11/3/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/346294782_1564560354036391_7484576761975005756_n-200x300.jpg)
Thursday 11/2/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/371928794_782007440596516_8746809053087657473_n-4-300x300.jpg)
Wednesday 11/1/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/395943819_10229812669515267_7725009360769643829_n-240x300.jpg)
Tuesday 10/31/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/05/350486197_914226503019372_2854678385432070220_n-272x300.jpg)
Monday 10/30/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/394937638_10224085283471994_3716182943659347533_n-225x300.jpg)
Saturday 3/28/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/343931608_195954209928269_7932031345562556177_n-300x200.jpg)
Friday 10/27/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/366315795_830700355184452_1276355102754988811_n-240x300.jpg)
Thursday 10/26/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/371928794_782007440596516_8746809053087657473_n-3-300x300.jpg)
Wednesday 10/25/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/391654242_18397862449025263_6922707570656408912_n-254x300.jpg)
Tuesday 10/24/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/386077345_18395554894025263_8508227147058444414_n-1-300x251.jpg)
Monday 10/23/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/IMG_7306-300x172.jpg)
Saturday 10/21/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/11/295504822_462350675895529_311232638500245804_n-2-300x300.jpg)
Friday 10/20/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/386077345_18395554894025263_8508227147058444414_n-300x251.jpg)
Thursday 10/19/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/371928794_782007440596516_8746809053087657473_n-2-300x300.jpg)
Wednesday 10/18/23
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) _____________________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/391605309_18397861852025263_5240841335982268310_n-300x240.jpg)
Tuesday 10/17/23
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′
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/391594296_18397862440025263_7810658881516898551_n-254x300.jpg)
Monday 12/16/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2022/11/316691194_568435005287095_8980902081890842920_n-300x200.jpg)
Saturday 10/14/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/01/325589474_5717685058267252_1701524093542127824_n-268x300.jpg)
Friday 10/13/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/279455460_5483922514974910_9058407716729608545_n-300x264.jpg)
Thursday 10/12/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/IMG_3476-300x276.jpeg)
Wednesday 10/11/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/269784816_5093842967316202_7134387775551719473_n-2-300x226.jpg)
Tuesday 10/10/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/346087084_931842587981195_602002616956847625_n-300x200.jpg)
Monday 10/9/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/242019327_3956077064520405_4623258927994544980_n-300x240.jpg)
Saturday 10/7/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/346072687_162756763149019_1561251670808192064_n-276x300.jpg)
Friday 10/6/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/04/IMG_5589-300x275.jpg)
Thursday 10/5/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/386353347_10223937794144853_3471197975042782328_n-1-300x251.jpg)
Wednesday 10/4/23
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 __________________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/03/IMG_5342-1-255x300.jpg)
Tuesday 10/3/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/371928794_782007440596516_8746809053087657473_n-300x300.jpg)
Monday 10/2/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/275850293_971455007070492_7690980600344584092_n-139x300.jpg)
Saturday 9/30/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/344465208_255186173738689_6517767597334366070_n-300x244.jpg)
Friday 9/29/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/344187563_162738906455423_6063115170095596544_n-300x201.jpg)
Thursday 9/28/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/165785737_4235176289849545_2005770242493239670_n-300x300.jpg)
Wednesday 9/27/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/ironman-2019-38250-200x300.jpg)
Tuesday 9/26/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/326691401_713828313459142_3970347380939852109_n-300x216.jpg)
Monday 9/25/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/122278315_3779285028772009_2003463532454341613_n-300x300.jpg)
Saturday 9/23/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/11/313185486_3331356477108240_685085450669548381_n-240x300.jpg)
Friday 9/22/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/47048440-8F53-4471-8D22-4CE8EF36677B-300x200.jpg)
Thursday 9/21/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/343981612_903229734293439_8643407847884519315_n-200x300.jpg)
Wednesday 9/20/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/292352803_5695781927122300_8394518443490822524_n-247x300.jpg)
Tuesday 9/19/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/379996288_10229481725761880_2059591291914211183_n-1-300x290.jpg)
Monday 9/18/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/03/IMG_5428-300x219.jpg)
Saturday 9/16/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/379050233_791960202934573_231287313038130015_n-278x300.jpg)
Friday 9/15/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/04/IMG_1523-225x300.jpg)
Thursday 9/14/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/IMG_6924-232x300.jpg)
Wednesday 9/13/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/356645962_739267558203838_5816406459991418312_n-240x300.jpg)
Tuesday 9/12/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/350674909_622788053218336_6472543870473685524_n-300x223.jpg)
Monday 9/11/23
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) __________________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/346627815_258410366670164_88553424011099551_n-300x200.jpg)
Saturday 9/9/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/373739156_10229403224479397_3900487354369892410_n-300x256.jpg)
Friday 9/8/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/365824992_793142249478731_3066413067983906915_n-300x300.jpg)
Thursday 9/7/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/Endure-300x300.png)
Wednesday 9/6/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/Endure-300x300.png)
Tuesday 9/5/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/Labor-Day-Hours-Mon-Sept-4th-7a-11a-Open-Gym-300x300.png)
Monday 9/4/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/Labor-Day-Hours-Mon-Sept-4th-7a-11a-Open-Gym-300x300.png)
Saturday 9/2/23
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
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/Labor-Day-Hours-Mon-Sept-4th-7a-11a-Open-Gym-300x300.png)
Friday 9/1/23
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)
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/Endure-300x300.png)
Thursday 8/31/23
UPPER BODY 3 rounds: No rest between exercises.8-12 Incline Press 8-12 Seated Row 8-12 Decline Press (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/IMG_6392-1-300x220.jpg)
Wednesday 8/30/23
CROSSFIT Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) AMRAP 20:00200m Farmer Carry 53/35200m Run2 Rope Climb20 Push-ups
![](https://eastvalleystrength.com/wp-content/uploads/2023/04/IMG_5514-202x300.jpg)
Tuesday 8/29/23
CROSSFIT For load: Power Snatch 5-5-5-5-5(make consistent increases) For time:750/600m Row40 DB Snatch 50/35500/400m Row40 DB Lunge Steps 50/35250/200m Row40 DB Goblet Squat __________________________ STRONGFIT Cycle 1/Week 2Leg
![](https://eastvalleystrength.com/wp-content/uploads/2023/05/IMG_1918-225x300.jpg)
Monday 8/28/23
CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H) AMRAP 7:007 Shoulder to Overhead 115/757 Toes to Bar (3:00 Rest) AMRAP 7:007 Burpee to 6″7 Calorie Assault Bike
![](https://eastvalleystrength.com/wp-content/uploads/2023/05/346294782_1564560354036391_7484576761975005756_n-200x300.jpg)
Saturday 8/26/23
SLEDS3 rounds for distance:Round 1: Backward DragRound 2: PullRound 3: Push:10 Sled :50 Rest :20 Sled :40 Rest :30 Sled :30 Rest :40 Sled :20 Rest :50 Sled 200m Recovery Walk ___________________________ WEIGHTLIFTING Clean from
Friday 8/25/23
CROSSFIT For load:Push Press 3-3-3-3-3(make consistent increases) AMRAP 15:0060/48 Calorie Assault Bike (buy-in)-then in remaining time-8 Russian KB Swing 70/4424 Double Under8 Parallette Passthrough24 Double Under
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/IMG_6673-280x300.jpg)
Thursday 8/24/23
UPPER BODY Machine Shoulder Press 4×12 (M) Wide Grip Pulldown 4×12 (M) Machine Dip 4×12 (M) Cable Seated Row 4×12 (M) Overhead Triceps Extension 4×12 (M) EZ Bar Biceps Curl 4×12 (M)
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/331403141_513287784210581_8947275530967117996_n-291x300.jpg)
Wednesday 8/23/23
CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H) 3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3535 Sit-up20 Pull-up5 Wall Walk ________________________________ STRONGFIT Close Grip Chest Press 4×12 (M) 3
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/53762002_2415644768469382_2639012229478875136_n-259x300.jpg)
Tuesday 8/22/23
CROSSFIT For load: Power Clean 3-3-3-3-3(make consistent increases) 5 rounds for time:7 Hang Power Clean 135/9514 Burpee Over the Bar _______________________________ STRONGFIT Leg Press 4×12 (M) Split Squat 2×8 (M)
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/367462145_835772334677254_5471629610720790870_n-300x253.jpg)
Monday 8/21/23
CROSSFIT Bench Press10(L) 8(M) 5(MH) 3(H) “Karen”For time:150 Wall Ball 20/14 ______________________________ STRONGFIT Dumbbell Bench Press4×12 (M) *follow each set with 15 band pull apart. 3 rounds: No rest
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/Sunday-August-20th-300x300.png)
Saturday 8/19/23
SLEDS3 rounds:Round 1: Backward DragRound 2: Pull Round 3: Push 40m Sled 135/90(rest 1:00)40m Sled (rest :45)40m Sled (rest :30)40m Sled (rest :15)40m Sled *200m recovery walk
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/365986224_793142269478729_4167988941326183625_n-300x300.jpg)
Friday 8/18/23
CROSSFIT For load:Push Press 4-4-4-4-4(make consistent increases) “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up _________________________________ STRONGFIT Testing Trap Bar Deadlift Build to 1RM Weighted Chin-up Build to 1RM Chin-up (body weight) Max Reps AMRAP
![](https://eastvalleystrength.com/wp-content/uploads/2023/08/IMG_2093-200x300.jpg)
Thursday 8/17/23
Upper Body Chest Press6×6 (constant load)(rest :20 between sets) Peck Deck 12(L) 12(M) 12(H) Machine Dip 6×6 (constant load)(rest :20 between sets) Supinated Pulldown 6×6 (constant load)(rest :20 between