Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
Friday 10/29/21
CROSSFIT For time:10-9-8-7-6-5-4-3-2-1Power Clean 135/95Pull-up____________________ COMPETITOR For load:Every 2:00 for 10:001 Clean(make consistent increases)Back Squat70% 2×380% 3×2 AMRAP 20:003 Rope Climb15 Toe to Bar20 Calorie
Thursday 10/28/21
UPPER BODY “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Dip “Rest Pause
Wednesday 10/27/21
CROSSFIT “Kelly has a Friend”5 rounds for time with a partner:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share work anyhow)______________________ COMPETITOR For load:Every 2:00
Tuesday 10/26/21
CROSSFIT AMRAP 20:003 Rope Climb10 Toe to Bar20 Burpee to Plate500m Row_________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m KB Double Rack Carry 53/35200m
Monday 10/25/21
CROSSFIT 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1857 Handstand Push-up21 Double Under___________________ COMPETITOR For load:Every 2:00 for 10:001 Snatch Front Squat75% 2×380% 3×2 “Lactic
Saturday 10/23/21
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ Weightlifting Masters State Meet/Testing Snatch Build to 1RM Clean & Jerk Build to 1RM “Legend
Friday 10/22/21
CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases) “The 40’s”For time:40 Double Under40 Thruster 95/6540 Double Under40 Pull-up40 Double Under40 Bar Facing Burpee40 Double
Thursday 10/21/21
UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds)21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between rounds)
Wednesday 10/20/21
CROSSFIT Close Grip Bench Press4(L) 3(M) 2(MH) 1(H) With a partner for distance:5 rounds -AMRAP 4:0030 Hand-Release Push-up25 Toe to Bar20 Deadlift 225/155*row for meters
Tuesday 10/19/21
CROSSFIT 3 rounds::30 Copenhagen Plank (each side)1:00 Tall Plank (on hands) For time:600m Run50 Wall Ball 20/1440 DB Lunge Steps 50/3530 Toe to Bar200m Run____________________
Monday 10/18/21
CROSSFIT Every 1:00 for 10:001 Power Snatch AMRAP 15:0018 Sit-up15 Box Jump Over 24/2012 Single-Arm Devil Press 50/35__________________________ COMPETITOR Snatch2(L) 2(M) 1(MH) 1(H) Snatch Pull
Saturday 10/16/21
7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Senior State MeetEveryone else:Snatch Build to Opener Clean & Jerk Build to Opener
Friday 10/15/21
CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases)AMRAP 9:003-6-9-12-15-18-etc…Toe to BarWall Ball 20/14________________________ COMPETITOR Clean3(L) 2(M) 1(MH) 1(H) Clean Pull + Clean High Pull90%
Thursday 10/14/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown
Wednesday 10/13/21
CROSSFIT Close Grip Bench Press2(L) 2(M) 2(MH) 2(H) “Grace(ish)”For time:400m Run30 Clean & Jerks 135/95400m Run_______________________ COMPETITOR Split Jerk3(L) 3(M) 3(MH) 3(H) With a partner
Tuesday 10/12/21
CROSSFIT 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg Jacknife (each leg.) 6 rounds for time:500m Row30 Double Under10 DB Overhead Lunge 50/35_________________________ COMPETITOR 5
Monday 10/11/21
CROSSFIT For load:Every 1:00 for 10:001 Power Snatch(make consistent increases) For time:18-15-12Burpee Box Jump Over 24/20Russian KB Swing 70/53Pull-up______________________ COMPETITOR Snatch3(L) 2(M) 1(MH) 1(H) Snatch
Saturday 10/9/21
7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2 Clean + Jerk 70% 2+275% 2+280% 2+2 Front Squat
Friday 10/8/21
CROSSFIT Power Clean1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “D.T.”5 Rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead
Thursday 10/7/21
UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause
Wednesday 10/6/21
CROSSFITClose Grip Bench Press3(L) 3(M) 3(MH) 3(H) With a partner for time:200m Sled Push 135/902000m Row200m Farmer Carry 70/53________________________ COMPETITOR Split Jerk4(L) 4(M) 4(MH) 4(H)
Tuesday 10/5/21
CROSSFIT 3 rounds:15 Kneeling Wood Chop (each side)10 High Boat to Low Boat5 Strict Toe to Bar AMRAP 7:00Burpee to 6″________________________COMPETITOR With a partner for
Monday 10/4/21
CROSSFIT Power Snatch1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “Helen Killed Karen”3 Rounds for time:400m Run50 Wall Ball 20/1421 KB Swing 53/3512
Saturday 10/2/21
7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2Clean + Jerk 70% 2+275% 2+280%
Friday 10/1/21
CROSSFITPower Clean2(L) 2(M) 2(MH) 2(H)“Air Force”For time:20 Thruster 95/6520 Sumo DL High Pull20 Push Jerk20 Overhead Squat20 Front Squat *4 Burpee every 1:00____________________ COMPETITOR Clean2(L)
Thursday 9/30/21
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”Choose a weight that you can do for 15 reps
Wednesday 9/29/21
CROSSFIT Close Grip Bench Press4(L) 4(M) 4(MH) 4(H) “Something’s Wrong With Cindy”AMRAP 20:005-10-15-20…. (start back at 5)Pull-upPush-up (x2 reps)Air Squat (x3 reps)______________________ COMPETITOR Push Press1(L)
Tuesday 9/28/21
CROSSFIT 3 rounds::40 Russian Twist :20 Rest:40 V-up:20 Rest:40 Shoulder Tap Plank:20 Rest 3 rounds for time:25 Burpee to Plate25 Calorie Row25 Russian KB Swing
Monday 9/27/21
CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H) For time:800m Run40 Box Jump Over 24/20400m Run20 Box Jump Over200m Run10 Box Jump Over_____________________ COMPETITOR Snatch2(L) 2(M) 2(MH)
Saturday 9/25/21
WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 3×1 Clean & Jerk 70% 1×2 75% 1×180% 2×185% 2×1Pause Squat 70% 1×275% 2×2Weighted Side Plank 3x :15
Friday 9/24/21
CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) For total reps:6 rounds :20 Deadlift 225/155:10 Rest:20 Burpee Over Bar:10 Rest:20
Thursday 9/23/21
UPPER BODY”Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row“Cumulative Sets”Seated Dip“Cumulative Sets”Pullover*Cumulative Sets 1. Select a weight that you can do for
Wednesday 9/22/21
CROSSFIT For total time: (teams of 3)6 rounds – (each)40yd Sled Push 135/90(3 person relay)5 rounds – (each)10 DB Hang Clean & Jerk 50/3530 Double
Tuesday 9/21/21
CROSSFIT 3 rounds::40 Flutter Kicks:20 Rest:40 Toe Touch Crunch:20 Rest:40 Bicycle Crunch:20 Rest AMRAP 12:00120m Farmer Carry 53/3510 Toe to Bar20 Russian KB Swing 70/4410
Monday 9/20/21
CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H)3 rounds for time:500m Row21 Box Jump 24/2015 Handstand Push-up_______________________COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H) Snatch Pull100% 3×3 3 rounds:8 Leg
Saturday 9/18/21
WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3
Friday 9/17/21
CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 10 rounds for time:6 Devil Press (single arm) 50/359 Wall Ball 20/1412 Sit-up_____________________ COMPETITOR For time: 8-1-7-2-6-3-5-4Clean (60% of
Thursday 9/16/21
UPPER BODY For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Chest Press Seated Row(No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Machine DipFront Pulldown (No
Wednesday 9/15/21
CROSSFIT Close Grip Bench Press6(L) 6(M) 6MH) 6(H) “Elizabeth”For time:21-15-9Power Clean 135/95Ring Dip___________________ COMPETITOR Push-Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run30′ Handstand Walk3
Tuesday 9/14/21
CROSSFIT 3 rounds:1:00 Plank Hold (forearms)10 Candlestick Leg Lift10 Kick Sit (each side) 3 rounds for time:30 Burpee70 Double Under____________________ COMPETITOR For time: (partner)1-2-3-4 rounds:10yd
Monday 9/13/21
CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) For time:5 Rope Climb30 DB Lunge 50/35400m Run30 DB Lunge5 Rope Climb__________________ COMPETITORFor time: 8-1-7-2-6-3-5-4Snatch (60% of heavy set last
Saturday 9/11/21
WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3Weighted
Friday 9/10/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:Min 1: DB Snatch 50/35Min 2: Hand Release Push-upMin 3: Ball Slam 20/14Min 4: Toe
Thursday 9/9/21
UPPER BODY 10-8-6-15 Chest Press (alternate sets with a partner) 10-8-6-15 Seated Row (alternate sets with a partner) 10-8-6-15 Incline Press (alternate sets with a
Wednesday 9/8/21
CROSSFIT 3 rounds for time:400m Run25 Wall Ball 20/1415 KB Swing 53/355 Wall Walk_____________________ COMPETITOR Push Press4(L) 4(M) 4(MH) 4(H) For reps:Every 1:00 for 15:00Min
Tuesday 9/7/21
CROSSFIT 3 rounds:10 Single-Leg Toe to Bar (alt. legs)20 Bicycle Crunches (each side):30 Side Plank (each side)“Rowing with Annie”For time:50-40-30-20-10Calorie RowDouble UnderSit-up_____________________COMPETITOR For time: (partner)200m
Monday 9/6/21
Labor DayHours: 7:00a-12:00p CROSSFIT “Maxton”13 rounds for time:8 Pull-up (strict)26 Step-up 24/2021 Burpee*wear a 20/14 vest if you have it_________________________COMPETITORSnatch3(L) 3(M) 3(MH) 3(H) Snatch Pull90%
Saturday 9/4/21
WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1Pause Squat (:02 in bottom) 70% 3×3 Weighted
Friday 9/3/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H)AMRAP 12:002-4-6-8-10-12-14-etc…Kettlebell Swing 53/35*follow each round with 20 double under. ____________________________________ COMPETITOR Clean3(L) 3(M) 3(MH) 3(H) For load:Tall Clean 4-3-2-1
Thursday 9/2/21
UPPER BODY3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 8 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Dumbbell
Wednesday 9/1/21
CROSSFIT “Running with Angie”For time:100 Pull-up400m Run100 Push-up400m Run100 Sit-up400m Run100 Air Squat___________________ COMPETITOR Push Press5(L) 5(M) 5(MH) 5(H)3 rounds for total reps + time:Max
Tuesday 8/31/21
CROSSFIT 4 rounds:10 V-up10 Banded Good Morning10 Dead Bugs (each side)(alternate rounds with partner)5 rounds for time:5 Deadlift 275/18510 Burpee Over Bar__________________________COMPETITOR 4 rounds for
Monday 8/30/21
CROSSFIT Power Snatch3(L) 3(M) 3(MH) 3(H)For time:500m Row50 Box Jump Over 24/20500m Row________________________ COMPETITOR Snatch3(L) 3(M) 3(MH) 3(H) For load:Snatch Balance 4-3-2-1 Tempo Front Squat:
Saturday 8/28/21
WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Weighted
Friday 8/27/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) For time:27-21-15-9Thruster 75/55Burpee to 6″____________________ COMPETITOR Clean 3(L) 3(M) 3(MH) 3(H) At a moderate load:Tall Clean 2-2-2-21.5 Back Squat4(L)
Thursday 8/26/21
UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds) 21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between
Wednesday 8/25/21
CROSSFIT With a partner for time:3 rounds – (each)40yd Sled Push 135/90200m Run25/18 Hand Release Push-up(alternate rounds with partner)3 rounds – (each)40yd Sled Pull 90/45200m
Tuesday 8/24/21
CROSSFIT 4 rounds:5-10 Strict Toe to Bar10-15 Russian Twist (moderate load)AMRAP 15:0040 Double Under30 Ball Slam 20/1420 Calorie Row10 Clean & Jerk 135/95______________________COMPETITOR For total
Monday 8/23/21
CROSSFIT For load:Power Snatch3(L) 3(M) 3(MH) 3(H)“The Dirty Donkey”10 rounds for time:3 Handstand Push-up5 Pull-up7 Burpee9 KB Swing 53/3511 Sit-up________________________COMPETITOR Snatch 3(L) 3(M) 3(MH) 3(H)
Saturday 8/21/21
WEIGHTLIFTING Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70%
Friday 8/20/21
CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAPs)_________________________ COMPETITOR 6 rounds for load:1 Clean + 1
Thursday 8/19/21
UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12
Wednesday 8/18/21
CROSSFIT With a partner for time:2000m Row50 Single-Arm DB Thruster 50/35100 Double Under1000m Row70 DB Snatch 50/35100 Double Under500m Row90 DB Lunge 50/35100 Double Under___________________________COMPETITOR
Tuesday 8/17/21
CROSSFIT 2 rounds:AMRAP 3:00400m RunPlank Hold (in remaining time)(rest 1:00 between AMRAPs)7 rounds for time:7 Deadlift 225/1557 Toe to Bar___________________________COMPETITOR For total time:2 rounds –50yd
Monday 8/16/21
CROSSFIT “The Angry Pony”For time:70 Burpee60 Sit-up50 KB Swing 53/3540 Pull-up30 Handstand Push-up_______________________ COMPETITOR 6 rounds for load:1 Snatch + 1 Hang Snatch + 1
Saturday 8/14/21
Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Side
Friday 8/13/21
CROSSFIT For total time:3 rounds:10 Clean & Jerk 95/6520 Hand Release Push-up (rest 2:00) 1000m Run (rest 2:00) 3 rounds:10 Snatch 95/6520 Hand Release Push-up_____________________
Thursday 8/12/21
UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep
Wednesday 8/11/21
CROSSFIT 3 rounds:5 Pull-up 10 Barbell Bent Over Row15 Band Pull Apart(alt. rounds with partner)10 rounds for time:7 Toe to Bar14 Air Squat21 Double Under______________________COMPETITOR
Tuesday 8/10/21
CROSSFIT Weighted Plank3x :20 Hold AMRAP 7:003-6-9-12-15-etc…DB Hang Clean 50/35Box Jump 24/20_____________________ COMPETITOR 3 rounds for load:20yd Yoke Carry40yd Sled Pull80yd Farmer Carry(rest 3:00 between
Monday 8/9/21
CROSSFIT “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee______________________COMPETITOR 6 rounds for load:1 High Hang Power Snatch + 1 Hang
Saturday 8/7/21
Weightlifting 2021 Iron Athlete Summer Open Location: Westworld of Scottsdale “The fruit derived from labor is the sweetest of pleasures.” ~Luc de Clapiers
Friday 8/6/21
CROSSFIT For time:1000m Assault Bike50 KB Swing 53/3550 Wall Ball 20/1450 Push-up30 KB Swing30 Wall Ball30 Push-up10 KB Swing10 Wall Ball10 Push-up1000m Row____________________COMPETITOR 6 rounds
Thursday 8/5/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover 8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright
What are the benefits of joining a community-based fitness gym?
First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally
Wednesday 8/4/21
CROSSFIT 3 rounds:10 DB Gorilla Row10 DB Rear Delt Fly10 DB Curl(alt. rounds with partner)For time:30 Pull-up50 Double Under9 Wall Walk20 Pull-up50 Double Under7 Wall
Tuesday 8/3/21
CROSSFIT Weighted Plank Hold3x :30 AMRAP 20:0030 Sit-up20 Calorie Row10 Burpee to Plate______________________COMPETITOR 8 rounds for load: (3 person relay)20yd Sled Push *constant load (3:00
Monday 8/2/21
CROSSFIT 3 rounds for time: 1000m Row (alternate rounds partner) 5 rounds for time:1 Rope Climb7 Deadlift 225/155______________________ COMPETITOR 6 rounds for load:1 Power Snatch
Saturday 7/31/21
WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau
Friday 7/30/21
CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner)
Thursday 7/29/21
UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with
Wednesday 7/28/21
CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest
Tuesday 7/27/21
CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2
Monday 7/26/21
CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30
Saturday 7/24/21
WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more
Friday 7/23/21
CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5
Thursday 7/22/21
UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep
Wednesday 7/21/21
CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds
Tuesday 7/20/21
CROSSFIT Weighted Plank3x :30 Hold AMRAP 9:003-6-9-12-15-etc…Toe to BarBox Jump 24/20____________________ COMPETITOR Bench Press50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Complete 1 Round Every 2:00
Monday 7/19/21
CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 2(M)For time:400m Run200 Double Under100 Air Squat50 DB Snatch 50/35____________________ COMPETITOR Snatch70% 1×375% 1×280% 3×1Back Squat50% 1×860% 1×570% 1×380%
Saturday 7/17/21
WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (H)
Friday 7/16/21
CROSSFIT Overhead Squat3(L) 3(M) 3(MH) 3(H) 3(M) For time:10-9-8-7-6-5-4-3-2-1Deadlift 185/125Dumbbell Push Press 50/35Parallette Passthrough__________________________ COMPETITOR Deadlift60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1Weighted Chin-up5(0) 5(L) 3(M)
Thursday 7/15/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown
Wednesday 7/14/21
CROSSFIT For load:Bench Press 5(L) 5(M) 5(MH) 5(H) 5(M) For time:5 Rounds of “Cindy”600m Row4 Rounds of “Cindy”500m Row3 Rounds of “Cindy”400m Row2 Round of
Tuesday 7/13/21
CROSSFIT For max time:L-Sit Hold(1:00 Rest)Plank AMRAP 15:0060 Double Under30 KB Swing 53/3515 Burpee___________________ COMPETITOR Bench Press60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1 5 rounds:10
Monday 7/12/21
CROSSFIT For load:Power Clean 3-3-3-3-3(make consisten increases) For time:5 Rope Climb10 Dball Over Shoulder 150/8030 Toe to Bar50 Box Jump Over 24/2070 Sit-up_________________________COMPETITOR Snatch70% 2×275%
Saturday 7/10/21
WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 1 Snatch + 1 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front
Friday 7/9/21
CROSSFITOverhead Squat 5(L) 5(M) 5(MH) 5(H) 5(M)6 rounds for time:3 Wall Walk6 Lateral Ball Slam 20/149 Toe to Bar______________________ COMPETITOR Clean & Jerk70% 2×375% 3×2
Thursday 7/8/21
UPPER BODY Chest Press12(L) 10(M) 8(MH) 6(H) Pullover 12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H)Front Pulldown 12(L) 10(M) 8(MH) 6(H) Machine Dip 12(L)