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

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

CROSSFIT “Power Drill”5 Rounds:5 Handstand Push-ups10 Power Cleans 135/9515 Burpees20 Kettlebell Swings 53/3525 Wallball Shots 20/14(rest 3:00 between rounds) ____________________________ STRONGFIT Cycle 4/Week 1Trap Bar Deadlift 8(L) 8(M)

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

CROSSFIT For load:Every 1:00 for 10:00Odd min: 8 Seated RowEven min: 8 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  10 rounds for calories:1:00

CROSSFIT Split Squat 10(L) 8(M) 6(H)  AMRAP 15:003 Burpee6 Box Jump 24/209 Kettlebell Swing 53/35 ________________________ STRONGFIT Cycle 4/Week 1Back Squat 5(L) 5(M) 5(MH) 5(H)  Split Squat 8(L) 8(M) 8(H) 

CROSSFIT Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H)  “Demetrius”20-16-12-8-4Bench Press 155/105Calorie Row  STRONGFIT Cycle 4/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. Pullover

SLEDSChoose weight:160m Sled Pull Shuttle80m Farmers Walk 120m Sled Pull Shuttle 80m Farmers Walk 80m Sled Pull Shuttle 80m Farmers Walk 40m Sled Pull 80m Backward Drag 80m Backward Drag (alternate with a

CROSSFITTrap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  2 rounds for time: 20 Calorie Assault Bike 30 Kettlebell Swing 53/35 20 Toes to Bar 30 Wall Ball Shot 20/14 20 Dumbbell Snatch

UPPER BODY Incline Press15(L) 12(M) 10(MH) 8(H) Pec Deck 8(H) 10(MH) 12(M) 15(L)  Decline Press15(L) 12(M) 10(MH) 8(H) High Row15(L) 12(M) 10(MH) 8(H) Rear Delt Fly 8(H) 10(MH)

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press(choose reps prior to start. unbroken)  “The Ghost”5 rounds for calories + reps:1:00

CROSSFIT Split Squat 8(L) 8(M) 8(H)  “Christine”3 rounds for time:500m Row12 Deadlift (bwt)21 Box Jump  _______________________ STRONGFIT Cycle 3/Week 3Pause Squat 5(L) 4(M) 3(MH) 2(H)  2 rounds: No rest between

CROSSFIT Dumbbell Incline Press 8(L) 8(M) 8(MH) 8(H)  “Nicole”AMRAP 20:00400 Meter RunAMRAP Pull-up  _____________________ STRONGFIT Cycle 3/Week 3“Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate rounds with a

SLEDS3 rounds:80m Sled Push Shuttle 90/45(alternate shuttles with a partner)  80m Farmers Walk  4 rounds:40m Sled Push Shuttle 135/70(alternate shuttles with a partner)  80m Farmers

CROSSFIT & COMPETITOR CrossFit Open 23.36:00 to complete:5 Wall Walk 50 Double Under15 Snatch 95/655 Wall Walk 50 Double Under 12 Snatch 135/95 *If completed before the 6-minute time

UPPER BODY 3 rounds:No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Cable High Row 8-12

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  3 rounds: 500m Row400m run 30 Double Under  _________________________ STRONGFIT Cycle

CROSSFIT Front Squat 5(L) 4(M) 3(MH) 2(H)  5 rounds for time:7 Power Clean 135/9514 Burpee Over the Bar _______________________ STRONGFIT Cycle 3/Week 2Pause Squat 4(L) 4(M) 4(MH) 4(H)  2

CROSSFIT Strict Press8(L) 5(M) 3(MH) 3(H)  AMRAP 20:005 Pull-up 10 Push-up 15 Sit-up  _____________________ STRONGFIT Cycle 3/Week 2“Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate rounds with a partner) 

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ________________________ WEIGHTLIFTING At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1,

CROSSFIT & COMPETITOR CrossFit Open 23.2AMRAP 15:00 5 Burpee Pull-up 10 Shuttle Run (25′)(add 5 burpee pull-up each round)  5:00 to establish:1RM Thruster (from floor)  ___________________________ STRONGFIT Cycle 3/Week 1 Romanian

UPPER BODY “Drop Sets” Chest Press (perform 2 warm-up sets prior to drop set) “Drop Sets” Lat Pulldown (perform 2 warm-up sets prior to drop set) “Drop Sets” Shoulder Press(perform 2

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  AMRAP 6:00 6 Power Snatch 95/6512 Toes to Bar 18

CROSSFIT Front Squat 3(L) 3(M) 3(MH) 3(H)  For time:50/35 Calorie Assault Bike40/28 Calorie Assault Bike 30/21 Calorie Assault Bike20/14 Calorie Assault Bike10/7 Calorie Assault Bike (alternate rounds with a

CROSSFIT Strict Press5(L) 5(M) 5(MH) 5(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebeel Swing 53/3512 Pull-up  __________________________ STRONGFIT Cycle 3/Week 1 “Juarez Valley 8’s”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Biceps Curl (alternate

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

CROSSFIT & COMPETITOR CrossFit Open 23.1 AMRAP 14:0060 Calorie Row 50 Toes o Bar 40 Wall Ball Shot 20/1430 Clean 135/9520 Muscle-up  _________________________ STRONGFIT Cycle 2/Week 3Deadlift 8(L) 5(M) 3(MH) 3(H) 

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Lat Pulldown  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Biceps Curl 

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Wall Walk Even min: Strict Pull-up (choose reps prior to start. unbroken)  “Lactic Ladders”5 rounds for total calories: :10 Row for

CROSSFIT Front Squat 5(L) 5(M) 5(MH) 5(H)  AMRAP 12:006 Calorie Assault Bike6 Power Clean 135/956 Box Jump Over 24/20  ______________________ STRONGFIT Cycle 2/Week 3Back Squat 8(L) 5(M) 3(MH) 3(H) 

CROSSFIT Strict Press 8(L) 8(M) 8(MH) 8(H)  21-15-9Calorie Row Dip Toes to Bar Burpee to 6″ reach  _________________________ STRONGFIT Cycle 2/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 10 band

SLEDS4 rounds: 20m Sled Push Shuttle 180/135 (alternate rounds with a partner) 3 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 2 rounds:60m Sled Push Shuttle

CROSSFIT “Half Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run (may partition)  ________________________ STRONGFIT Cycle 2/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  3 rounds: 8-12 Lat Pulldown 8 Tempo Rear Delt Fly

UPPERBODY 3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12

CROSSFIT “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under ____________________________ STRONGFIT Cycle 2/Week 2Arnold

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time:50 Kettlebell Swings 53/3530 Toes to Bar50 Wall Ball Shots 20/1440 Kettlebell Swings20 Toes to Bar40 Wall Ball Shots 30

CROSSFIT Bench Press8(L) 5(M) 3(MH) 3(H)  “JT”For time:21-15-9Handstand Push-upRing DipPush-up _________________________ STRONGFIT Cycle 2/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3

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% 2×1 90% 1×1 95% 1×1 

CROSSFIT Open 17.1For time: (cap 20)10 Dumbbell Snatch 50/3515 Burpee Box Jump-Over 24/2020 Dumbbell Snatch15 Burpee Box Jump-Over30 Dumbbell Snatch15 Burpee Box Jump-Over40 Dumbbell Snatch15 Burpee

UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises. Chest Press Pec Deck (alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises. Cable Seated Row Rear Delt Fly (alternate rounds with

CROSSFIT For time: 30 Weighted Sit-up 30 Toes to Bar  3 rounds for total reps:0:00-2:00 to complete:500m Assault Bike AMRAP Pull-up  2:00-4:00 to complete:500m Assault Bike AMRAP Ring Row  4:00-6:00

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H) 4 rounds: 400m Run 50 Air Squat  _________________________ STRONGFIT Cycle 2/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds: 8 Bulgarian Split Squat (M) 8 Single

CROSSFIT Bench Press5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:0:00-2:00 to complete:250m Row AMRAP Handstand Push-up  2:00-4:00 to complete:250m Row AMRAP Ring Dip  4:00-6:00 to complete:250m Row AMRAP

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

CROSSFIT UPPER BODY For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  “The Dark Horse Special” For time:30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/3560

UPPER BODY 3 rounds: No rest between exercises.10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Behind the Neck Lat Pulldown 10

CROSSFIT Seated Row 10(L) 8(M) 6(H) 15(MH)  Dumbbell Pullover 10(L) 8(M) 6(H) 15(MH)  For time: 30 Weighted Sit-up 30 Toes to Bar  With a partner for time:200m Row300m Row 400m Row 500m

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  AMRAP 5:002 Wall Walks3 DBall Over The Shoulder 150/804 Burpees to a 6″ reach (rest 5:00) AMRAP 5:003 Rope Climbs4

CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H)  For time: 18-15-12-9Dumbbell Bench Press 50/35Dumbbell Snatch (two dumbbells) 50/35Calories Assault Bike  __________________________ STRONGFIT Cycle 1/Week 3Close Grip Bench Press + Bench

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ___________________________ WEIGHTLIFTING Build to a heavy single.Every 1:00 for 10:001 Snatch (increase weight each set)