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

CROSSFIT Machine Squat or Leg Press 12(L) 10(M) 8(MH) 6(H)  For time:24 Toes to Bar72 Double Under12 Deadlifts 275/18520 Toes to Bar60 Double Under10 Deadlift16 Toes to

CROSSFIT Machine Chest Press10(L) 8M) 6(MH) 4(H)  3 rounds for time:500m Row20 Burpee Over the Rower (rest 2:00 between rounds)  ______________________________ STRONGFIT Cycle 5/Week 2Bench Press10(L) 8(M) 6(MH)

SLEDSFor load:20yd Sled Push 45/2520yd Sled Push 90/4520yd Sled Push 135/7020yd Sled push 180/190Continue format until failure….(add weight each push. no rest between pushes) For

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Jackie-ish”For Time:1000m Row50 Pull-up30 Thruster 95/65 ______________________________ STRONGFIT Cycle 5/Week 1Deadlift 8(L) 8(M) 1(MH) 8(H)  Single-Arm Seated Row8(L) 8(M) 8(H)  3 rounds: No

UPPER BODY 3 rounds: No rest between exercises.8 Wide Grip Machine Chest Press8 Neutral Grip Machine Chest Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8

CROSSFIT Double Under (unbroken) 10-30-10-50-10-30-10 AMRAP 15:00200m Run 15 Toes to Bar10 Burpee _________________________ STRONGFIT Cycle 5/Week 1Dumbbell Shoulder Press 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between exercises.8 Tempo

CROSSFIT “Holleyman”30 rounds for time:5 Wall Ball 20/143 Handstand Push-up1 Power Clean 225/135 _______________________________ STRONGFIT Cycle 5/Week 1Box Squat (parallel) 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between

CROSSFIT Machine Chest Press12(L) 10(M) 8(MH) 6(H)  For time:21-18-15-12-9Calorie Assault BikeKB Swing 53/35 ____________________________ STRONGFIT Cycle 5/Week 1Bench Press12(L) 10(M) 8(MH) 6(H)  Pullover 12(L) 10(M) 8(MH) 6(H)  3

SLEDS6 rounds: 10m Sled Push (225/180) (3 person relay) 5 rounds: 20m Sled Push (180/135) (3 person relay) 4 rounds: 30m Sled Push (135/90) (3 person relay) 3 rounds: 40m Sled Push

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  10 rounds for total calories + reps:1:00 Assault Bike:15 rest:30 Sit-up :15 rest ___________________________ STRONGFIT Cycle 4/Week 3Lat Pulldown 8(L) 8(M) 8(MH) 8(H) 

UPPER BODY Chest Press 10(L) 8(M) 6(H) 15(M)  Incline Press 10(L) 8(M) 6(H) 15(M)  Decline Press 10(L) 8(M) 6(H) 15(M)  Lat Pulldown 10(L) 8(M) 6(H) 15(M)  Pullover 10(L) 8(M) 6(H) 15(M) 

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdown 5 rounds for time:7 Power Clean 135/959 Pull-up11 Burpee Over the Bar ___________________________

CROSSFIT Machine Squat or Leg Press 15(L) 12(M) 10(MH) 8(H)  AMRAP 15:0010 Wall Ball Shot 20/1450 Double Under 20 Wall Ball Shot 50 Double Under30 Wall Ball Shot 50 Double

CROSSFIT Machine Chest Press15(L) 12(M) 10(MH) 8(H)  5 rounds for time:10 Single-Arm Devil Press 50/3520/16 Calorie Row10 Toes to Bar ___________________________ STRONGFIT Cycle 4/Week 34 rounds: 3 Close

SLEDS80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle

CROSSFIT Turkish Get-up Build to a heavy single AMRAP 10:0010 Burpee Over the Bar30 Double Under10 Power Snatch 75/55 ___________________________ STRONGFIT Cycle 4/Week 2Lat Pulldown 8(L) 8(M) 8(MH) 8(H) 

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Lateral Raise  “Rest

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdowns  For time:15-12-9Front Squat 135/95Pull-up (Rest 2:00) 15-12-9Deadlift 225/155Handstand Push-up _____________________ STRONGFIT Cycle 4/Week 2Arnold

CROSSFIT Walking Lunge (steps each leg) 10(L) 8(M) 6(MH) 4(H)  2 rounds for time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m Row(rest :45)250m Row(rest :30) 250m Row(rest :15) 250m Row(rest

CROSSFIT Incline Bench Press10(L) 8(M) 6(MH) 4(H)  For time:5 Wall Walk200m Run 50 KB Swing 53/35200m Run 50 Wall Ball 20/14200m Run 50 Toes to Bar200m Run 50 Box Jump

SLEDS5 rounds: 20m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Sled Pull Shuttle 135/9080m Farmer Walk 70/44 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles

CROSSFIT Turkish Get-up Build to a heavy single For time:10-9-8-7-6-5-4-3-2-1Power Clean 115/75Pull-up ___________________________ STRONGFIT Cycle 4/Week 1Lat Pulldown 8(L) 8(M) 8(MH) 8(H)  DB Bent Row 8(L) 8(M) 8(MH) 8(H)  AMRAP

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist15 Leg Throwdowns AMRAP 6:003 Handstand Push-up6 Calorie Row9 Russian Kettlebell Swing 70/44 (Rest 3:00) AMRAP

CROSSFIT Walking Lunge (steps each leg) 12(L) 10(M) 8(MH) 6(H)  For time:200m Farmer Carry 53/3525 Thruster 95/6550/40 Calorie Assault Bike25 Thruster200m Farmer Carry _____________________ STRONGFIT Machine Squat 10(L) 10(M)

CROSSFIT Incline Bench Press12(L) 10(M) 8(MH) 6(H)  AMRAP 20:00200m Run10 Burpee Box Jump Over 24/2020 DB Snatch 50/35 (alt. arms)30 Double Under _________________________ STRONGFIT4 rounds: 5 Close

SLEDS3 rounds:80m Backwards Drag Shuttle 80m Sled Pull Shuttle 80m Sled Push Shuttle 80m Famers Walk (alternate shuttles with a partner)  ________________________ WEIGHTLIFTING Hang Snatch (AK) + Hang Snatch (BK)

CROSSFIT “Bradshaw” 10 Rounds for time:3 Handstand Push-up6 Deadlift 225/15512 Pull-up24 Double under STRONGFIT Cycle 3/Week 3Trap Bar Deadlift 8(L) 5(M) 3(MH) 3(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H) 

UPPER BODY 3 rounds: No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Rear

CROSSFIT DB Bent Row 8(L) 8(M) 8(MH) 8(H)  For time: 500m Row 15 Toes to Bar 1 Wall Walk 500m Row 12 Toes to Bar 2 Wall Walk 500m Row 9 Toes to Bar 3 Wall

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH) 8(H)  For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  5 rounds for cals+ reps::30 Cals on Assault Bike 1:00 Rest :30 Power Clean 135/951:00 Rest  __________________________ STRONGFIT Cycle 3/Week 3Bench Press8(L)

SLEDS4 rounds: (increasing load) 40m Backwards Drag80m Sled Pull Shuttle40m Sled Push Shuttle (alternate rounds with a partner)  Finisher 200m Farmers Walk  ________________________ WEIGHTLIFTING Snatch 70% 2×375% 2×2 Clean +

CROSSFIT Turkish Get-up Build to a heavy single For time: 30/20 Calorie Assault Bike ~then~200m Run 1 Rope Climb 10 Wall Ball Shot 20/14200m Run 2 Rope Climb20 Wall Ball Shot 200m Run 3

UPPER BODY 3 rounds: 10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner)  3 rounds: 10 Lat Pulldown 10 Pullover (alternate rounds with a partner)  2 rounds: 6 Chest Press

CROSSFITFor load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:006 Bench Press 185/1259 Deadlift 225/155 ________________________ STRONGFIT Cycle 3/Week 2Barbell Shoulder

CROSSFIT10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest  _______________________ STRONGFIT Cycle 3/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H)  Romanian Deadlift 3×8 (M)  Walking Lunge

CROSSFIT & COMPETITOR Memorial Day “Murph”For time: 1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run  ________________________ STRONGFIT Cycle 3/Week 2Bench Press8(L) 8(M) 5(MH) 5(H)  DB Incline Press 10(L) 10(M)

SLEDS3 rounds:80m Sled Pull Shuttle 135/9080m Farmers Walk 70/4480m Sled Push Shuttle (alternate shutlles with a partner) 200m recovery jog between rounds WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean +

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:0010 Box Jump Overs 24/2020 Single-Arm DB Snatch 50/35 30 Double Under_____________________________

UPPER BODY Machine Dip 10(L) 10(M) 10(MH) 10(H)  Supinated Pulldown 10(L) 10(M) 10(MH) 10(H)  Skull Crusher 10(L) 10(M) 10(MH) 10(H)  Barbell Curl10(L) 10(M) 10(MH) 10(H)  Machine Triceps Pushdown 10(L) 10(M)

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  8 rounds for time: 250m Row 200m Run  __________________________ STRONGFIT Cycle 3/Week 1Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Chest

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH)  “The Chief”For total Reps: AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s)  _______________________ STRONGFIT Cycle 3/Week 1Back

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up  _________________________ STRONGFIT Cycle 3/Week 1Bench Press8(L) 8(M) 8(MH) 8(H)  DB Incline

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  For total reps:AMRAP 3:003 Deadlift 275/1853 Handstand Push-up  (rest 3:00)  AMRAP 5:005 Deadlift 225/1555 DB Push

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Lateral Raise  “Rest

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time: 25 Box Jump 24/2050 Calorie Assault Bike 75 Russian Kettlebell Swing 70/44100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 34 rounds: 3 Front

CROSSFIT Bench Press10(L) 8(M) 6(MH) 4(H)  3 rounds for time: 400m Run 15 Pull-up 30 Push-up 15 Pull-up  _____________________________ STRONGFIT Cycle 2/Week 3Dumbbell Bench Press10(L) 8(M) 6(MH) 4(H)  Bent Dumbbell Row 10(L)

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ______________________ WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6

CROSSFIT For load:Every 1:00 for 10:00Odd min: Pull-up Even min: Handstand Push-up (choose reps prior to start. unbrioken)  5 rounds for time: 200m Run 7 Deadlift 225/15514 Dip  STRONGFIT Cycle 2/Week

UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises.Chest PressFront Pulldown(alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Shoulder Press Seated Row (alternate rounds with a partner) 

CROSSFIT Fight gone bad3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55Box Jump 20″Push Press 75/55 ________________________ STRONGFIT Cycle 2/Week 2Dumbbell Shoulder Press12(L) 10(M) 8(MH)

CROSSFIT Back Squat 8(L) 8(M) 5(MH) 5(H)  AMRAP 20:00300m Row200m Run 80m Farmers Carry 53/3540 Double Under  _______________________ STRONGFIT Cycle 2/Week 24 rounds: 4 Front Squat + 4 Back Squat (make

CROSSFIT Bench Press 12(L) 10(M) 8(MH) 6(H)  For time:400m run 50 Pull-up400m Run 100 Push-up 400m Run 150 Air Squat 400m Run  _____________________ STRONGFIT Cycle 2/Week 2Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H)  Bent

SLEDS5 rounds:20m Sled Push Shuttle 135/90(alternate rounds with a partner) 200m Recovery Jog  3 rounds: 80m Sled Pull Shuttle 135/90(alternate rounds with a partner) 200m Recovery

CROSSFIT Deadlift 8(L) 8(M) 5(MH) 5(H)  For total time:12-9-6Calorie Assault BikeThruster 95/65Burpee Over Bar (Rest 2:00) 6-9-12Burpee Over BarThrusterCalorie Assault Bike ________________________ STRONGFIT Cycle 2/Week 1 Deadlift 8(L) 8(M) 5(MH)

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 12 Chest Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8 Tempo Pullover (:04

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Pull-up Even min: Dip (choose reps prior to start. unbrioken)  AMRAP 10:0015/12 Calorie Row30 Double Under10 Toes to Bar (5:00

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  For time:25 Power Clean 95/6550/40 Calorie Assault Bike25 Power Clean ________________________ STRONGFIT Cycle 2/Week 1 4 rounds: 5 Front Squat + 5 Back

CROSSFIT Bench Press15(L) 12(M) 10(MH) 8(H)  4 rounds for time:15 Burpee Box Jump Over 24/2020 DB Push Press (1xDB) 50/3525 Sit-up ____________________________ STRONGFIT Cycle 2/Week 1 Dumbbell Bench

SLEDS3 rounds:80m Shuttle Run80m Sled Push Shuttle 90/4580m Shuttle Run(alternate rounds with a partner) 3 rounds: 80m Farmer Walk (alternate rounds with a partner) 3 rounds:80m Shuttle

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) 10 rounds for time:4 Deadlift 225/1556 Toes to Bar8 Calorie Assault Bike _________________________ STRONGFIT Cycle 1/Week 3Complete

UPPER BODY “Cumulative Sets”Chest Press  “Cumulative Sets”Seated Row  “Cumulative Sets”Shoulder Press  “Cumulative Sets”Pullover  “Cumulative Sets”Machine Dip  “Cumulative Sets”Front Pulldown  *Cumulative Sets”1. Select a weight that you

CROSSFIT Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  For time:21-15-9DB Deadlift 50/35DB Hang Power Clean 50/35DB Push Press 50/35 _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest

CROSSFIT Front Squat 5(L) 4(M) 3(MH) 2(H)  5 rounds for time:20 Wall Ball 20/1410 Pull-up200m Run _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Leg

CROSSFIT Dumbbell Bench Press 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:0020/16 Calorie Row40 Double Under20 Burpee to 6″ __________________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50

Sleds5 rounds:20yd Shuttle Run20yd Sled Push Shuttle 180/13520yd Shuttle Run(alternate rounds with a partner) 4 rounds:40yd Shuttle Run40yd Sled Push Shuttle 135/9040yd Shuttle Run(alternate rounds

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) For time:4-3-2Rope Climb12-9-6DBall Over the Shoulder 100/8020-15-10Box Jump 24/20 __________________________ STRONGFIT Cycle 1/Week 2Complete with as little

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Seated

CROSSFIT Bent Dumbbell Row 12(L) 10(M) 8(MH) 6(H) For time:400m Run50 Burpee to Plate150 Double Under50 V-up400m Run ______________________________ STRONGFIT Cycle 1/Week 2Complete with as little rest as

CROSSFIT Front Squat 4(L) 4(M) 4(MH) 4(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ________________________ STRONGFITCycle 1/Week 2Complete with as little rest as possible:50 Leg Press(use a weight that you can

CROSSFIT Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For total reps:Every 1:00 for 20:00Minute 1 – Row for CaloriesMinute 2 – Hand Release Push-upMinute 3 – Assault

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  2 rounds for time:50 Double Under 200m Farmers Carry 53/3530 Box Jump 24/20200m Run 30 Russian Kettlebell Swing 70/44200m

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

CROSSFIT Bent Dumbbell Row 10(L) 10(M) 10(MH) 10(H)  For total time:6 rounds: 8 Calorie Assault Bike 8 Pull-up  (rest 1:00)  5 rounds: 10 Calorie Row 10 Dip (rest 1:00)  4 rounds: 12

CROSSFIT Front Squat 5(L) 5(M) 5(MH) 5(H)  AMARP 15:00 45′ Walking Lunge 30 Calorie Row 15 Toes to Bar  ________________________ STRONGFIT Cycle 1/Week 1Complete with as little rest as possible:50 Leg

CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H)  AMRAP 10:005 Shoulder to Overhead 115/7510 Deadlifts 115/7515 Box Jumps 24/20 _____________________________ STRONGFIT Complete with as little rest as possible:50

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  __________________________ WEIGHTLIFTING Meet next Saturday, April 15thSnatch Build to Opener Clean & Jerk Build to Opener

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5

UPPER BODY 15-12-10-8No Rest between exercises.Incline Press Front Pulldown (alternate rounds with a partner)  Chest Press15(L) 12(M) 10(MH) 8(H)  15-12-10-8No Rest between exercises.Decline Press Low Row (alternate rounds with a

CROSSFIT 6 rounds for load:6 Deadlift6 Bent Row6 Hang Power Clean6 Thruster6 Split Squat (each leg)6 Goodmornings(rest 1:00 between rounds)(same weight on all rounds)  ______________________________ STRONGFIT Testing Barbell

CROSSFIT For time: 35 Weighted Sit-up 25lbs35 Toes to Bar  6 rounds: 400m Run (rest 1:00 between rounds)  __________________________ STRONGFIT Testing Back Squat Build to 1RM  3 rounds:No rest between exercises.8-12 Leg

CROSSFIT Pullover & Press8(L) 8(M) 8(MH) 8(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFITTesting Bench Press Build to 1RM  Chin-up Max Reps  Ab Wheel Max Reps  3 rounds:No

SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner)  ___________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×190% 2×1 Clean

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Air Force”For time:20 Thruster 95/6520 Sumo-High Pull20 Push Jerk20 Overhead Squat20 Front Squat(4 burpees every minute) ___________________________ STRONGFIT Cycle 4/Week 3Trap

UPPER BODY Incline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Front Pulldown 8(L) 8(M) 8(H)  Chest Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Row 8(L) 8(M) 8(H)  Decline Press 15(L) 12(M) 10(MH) 8(H) 

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken) *start every minute with 20 double under 3 rounds for time:15 Deadlift 225/15530 Air

CROSSFIT For time: 30 Weighted Sit-up 25lbs30 Toes to Bar  “Lactic Ladders”5 rounds for total calories: :10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30

CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _________________________ STRONGFIT Cycle 4/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 15 band pull apart.

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd

CROSSFIT “Fight Gone Bad”3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55 Box Jump 20″Push Press 75/55(rest 1:00 between rounds)  ________________________ STRONGFIT Cycle 4/Week 2Trap Bar

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row 8-12 decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  2 rounds:40yrd Sled Push

CROSSFIT Split Squat 8(L) 6(M) 4(H)  7 rounds for time:7 Deadlift 185/1259 Burpees to Plate 45lbs11 Russian Kettlebell Swing 70/4413 Sit-up _________________________ STRONGFIT Cycle 4/Week 2Back Squat 5(L) 5(M)

CROSSFIT Incline Press 10(L) 8(M) 6(MH) 4(H)  “Lynne”5 rounds for reps: Bench Press (bwt/.66 bwt)Pull-up (rest 3:00 between rounds)  _______________________ STRONGFIT Cycle 4/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set

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 ______________________ WEIGHTLIFTING Snatch Build to a heavy set