Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY

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

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

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

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)

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

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

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

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)

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

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)

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)

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) _____________________________

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′

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)

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

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)

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

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

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)

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)

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)

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

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

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 __________________________

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

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

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

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

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)

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

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

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

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

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

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

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

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)

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)

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

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)

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

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

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

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) __________________________

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

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

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

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

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)

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

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

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)

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

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

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

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

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

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)

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

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)

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

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

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

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

Wednesday 8/16/23
CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H) AMRAP 12:006 Box Jump Over 24/209 Toes to Bar12 Hand Release Push-up__________________________ STRONGFIT Testing Barbell Shoulder Press Build to 1RM Weighted Dip Build to

Tuesday 8/15/23
CROSSFIT For load: Power Clean 4-4-4-4-4(make consistent increases) For time:1000/800m Row50 KB Swing 53/3550 Burpee1000/800m Row ______________________________ STRONGFIT Testing Back Squat Build to 1RM For time:Wall Sit Hold Hamstring Curl 3×12

Monday 8/14/23
CROSSFIT Bench Press8(L) 8(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3 rounds for time:21 Wall Ball 20/1415 Pull-up90 Double Under ______________________________ STRONGFIT Testing Bench Press Build

Saturday 8/12/23
SLEDS20:00 for distance:Move the sled anyhow 135/90(share work with a partner) ________________________________ WEIGHTLIFTING Snatch 70% 3×3 Clean + Jerk 70% 3(2+2) Push Press 4×4 (M) Back Squat 70% 4×4 “Most

Friday 8/11/23
CROSSFIT For load:Push Press 5-5-5-5-5*follow each set with 15 band pull apart(make consistent increases) For time:30 Toes to Bar50 Calorie Row70 Wall Ball 20/1490 Double Under

Thursday 8/10/23
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

Wednesday 8/9/23
CROSSFIT For load: Power Clean 5-5-5-5-5(make consistent increases) Every 1:00 for 15:00Min 1: 3 Rope Climb Min 2: 10 Single-Arm Devil Press 50/35Min 3: 15 Box Jump 24/20

Tuesday 8/8/23
CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H) 4 rounds for time: 50′ Waiers Carry 53/3550′ Plate Push 45/2520 Push-up (feet on plate)200m Run with Plate 45/25 _______________________________ STRONGFIT Cycle

Monday 8/7/23
CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H) AMRAP 7:007 Power Clean 115/757 Front Squat 115/757 Shoulder to Overhead 115/75 _______________________________ STRONGFIT Cycle 6/Week 3Bench Press 8(L) 5(M) 1(MH) 3(H)

Saturday 8/5/23
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

Friday 8/4/23
CROSSFIT 4 rounds:5 Weighted Pull-up 10 Seated Row (rest as needed between rounds) AMRAP 9:003-6-9-12-15-etc…Toes to BarClean & Jerk 115/75 ________________________________ STRONGFIT Cycle 6/Week 2Barbell Bent Row 8(L) 8(M)

Thursday 8/3/23
UPPER BODY Close Grip Dynabody Power Press 10(L) 10(M) 10(MH) 10(H) 3 rounds: No rest between exercises.8 Wide Grip Machine Shoulder Press 8 Neutral Grip Machine Shoulder Press (alternate rounds

Wednesday 8/2/23
CROSSFIT Dumbbell Pullover 12(L) 10(M) 8(MH) 6(H) 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1856 Burpee Over the Bar24 Double Under _________________________________ STRONGFIT Cycle 6/Week 2Barbell Shoulder Press 8(L)

Tuesday 8/1/23
CROSSFIT Reverse Lunge 8(L) 6(M) 4(MH) For time:20/15 Calorie Row20 Pull-up20/15 Calorie Row20 Thruster 95/6520 Pull-up20/15 Calorie Row20 D-Ball Over the Shoulder 100/8020 Thruster20 Pull-up20/15 Calorie Row

Monday 7/31/23
CROSSFIT Standing Shoulder Press8(L) 5(M) 3(MH) 3(H) 5 rounds for time:12 Calorie Assault Bike 8 Single-Arm Devil Press 50/3512 Box Jump 24/204 Parallette Pass Through ______________________________ STRONGFIT Cycle

Saturday 7/29/23
SLEDS3 rounds: (choose weight)80m Sled Push Shuttle (alternate shuttles with a partner) Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m

Friday 7/28/23
CROSSFIT4 rounds:5 Weighted Pull-up 10 Seated Row (rest as needed between rounds) 3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3515 Deadlift 185/125500/400m Row ___________________________ STRONGFIT Cycle 6/Week

Thursday 7/27/23
UPPER BODY Chest Press 4×12 (M) Supinated Pulldown 4×12 (M) Decline Chest Press 4×12 (M) Cable Seated Row 4×12 (M) 3 rounds: No rest between exercises.12 Pec Deck 12 Rear Delt Fly (alternate

Wednesday 7/26/23
CROSSFIT Dumbbell Pullover 8(L) 8(M) 8(MH) 8(H) AMRAP 20:0015 KB Swing 53/359 Pull-up3 Wall Walk ________________________________ STRONGFIT Cycle 6/Week 1 Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H) Pullover & Press 8(L)

Tuesday 7/25/23
CROSSFIT Reverse Lunge 6(L) 6(M) 6(MH) For time:5 Wall Ball Shot 20/1410 Burpee Box Jump Over 10 Wall Ball Shot 10 Burpee Box Jump Over 15 Wall Ball Shot 10 Burpee

Monday 7/24/23
CROSSFIT Standing Shoulder Press8(L) 8(M) 5(MH) 5(H) 3 rounds for time:500m Row 15 Push-up30 DB Snatch 50/3515 Push-up _____________________________ STRONGFIT Cycle 6/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) 9-12-15

Saturday 7/22/23
SLEDS Choose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×185% 2×190% 3×1 Clean + Jerk 70% 1×275% 1×1 80% 2×1 85%

Friday 7/21/23
CROSSFIT 4 rounds: 5 Weighted Pull-up 10 Seated Row (rest as needed between rounds) AMRAP 7:003-6-9-12-15-18-etc…Power Clean 135/95Burpee Over the Bar _______________________ STRONGFIT Cycle 5/Week 3Deadlift 8(L) 5(M) 1(MH) 3(H) Single-Arm

Thursday 7/20/23
UPPERBODY 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 Behind

Wednesday 7/19/23
CROSSFIT Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H) For time:80/60 Calorie Assault Bike60 Push-up40 DB Snatch 50/3520 Pull-up __________________________ STRONGFIT Cycle 5/Week 3Dumbbell Shoulder Press 8(L) 8(M) 8(MH) 8(H) 3

Tuesday 7/18/23
CROSSFIT Reverse Lunge 8(L) 8(M) 8(MH) AMRAP 12:00250m Row7 Single Arm DB Thruster 50/35 (left)7 Single Arm DB Thruster 50/35 (right)35 Double Under ___________________________ STRONGFIT Cycle 5/Week 3Box

Monday 7/17/23
CROSSFIT Standing Shoulder Press8(L) 8(M) 8(MH) 8(H) For time:15-12-9-6-3Bench Press 135/95Toes to BarRussian KB Swing 70/44 _______________________________ STRONGFIT Cycle 5/Week 3Bench Press8(L) 6(M) 4(MH) 2(H) Pullover 8(L) 8(M)
Saturday 7/15/23
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

Friday 7/14/23
CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H) For time:30-20-10Hang Power Clean 95/65Pull-up _____________________________ STRONGFIT Cycle 5/Week 2Deadlift 5(L) 5(M) 1(MH) 5(H) Single-Arm Seated Row8(L) 8(M) 8(H) 3 rounds: No rest

Thursday 7/13/23
UPPER BODY Neutral Grip Chest Press6(H) 12(MH) 25(M) (start with a couple of warm-up sets) Neutral Grip Lat Pulldown 6(H) 12(MH) 25(M) (start with a couple of warm-up sets)

Wednesday 7/12/23
CROSSFIT For time: 150 Double Under AMRAP 20:0020/16 Calorie Assault Bike20 Steps DB Walking Lunge 50/35 (1xDB)20 Push-up ____________________________ STRONGFIT Cycle 5/Week 2Dumbbell Shoulder Press 10(L) 10(M) 10(MH) 10(H)

Tuesday 7/11/23
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

Monday 7/10/23
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)

Saturday 7/8/23
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