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

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 6 Tempo Decline Chest Press (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between

CROSSFIT Trap Bar Deadlift 4(L) 4(M) 4(MH) 4(H)  AMRAP 9:001-2-3-4-5-6-7….Power Clean 95/65Thruster Shoulder to Overhead  _____________________________ STRONGFIT Cycle 2/Week 3Tempo Lat Pulldown (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  Tempo Weighted

CROSSFIT For total reps Every 1:00 for 10:00Odd min: Handstand Push-up Even min: Strict Pull-up *start every minute wityh 20 double under.(choose reps prior to start. unbroken)  3 rounds

CROSSFIT Tempo Bench Press (:04 ecc) 4(L) 4(M) 4(MH) 4(H)  3 rounds for time: 25 Calorie Row 25 Wall Ball Shot 20/14 25 Kettlebell Swing 53/35 ___________________________ STRONGFIT Cycle 2/Week 3Tempo

SLEDS4 rounds: 80m Sled Pull 135/9040yd Backward Drag 135/90200m Recovery Jog  __________________________ WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Don’t exceed 70%) Every 1:00 for

CROSSFIT Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H)  For time:50 Air Squat50 Sit-up50 Push-up50 Pull-up50 Push-up50 Sit-up50 Air Squat ___________________________ STRONGFIT Cycle 2/Week 2Trap Bar Deadlift 8(L)

UPPER BODY Decline Chest Press 12(L) 12(M) 12(MH) 12(H)  3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  3 rounds: No

CROSSFIT Trap Bar Deadlift 6(L) 6(M) 6(MH) 6(H)  “Donkey Kong”For time:21-15-9BurpeesKettlebell Swings 53/35Box Jumps 24/20 ____________________________ STRONGFIT Cycle 2/Week 2Tempo Lat Pulldown (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  Tempo

CROSSFIT For total reps Every 1:00 for 10:00Handstand Push-up*start every minute wityh 20 double under.(choose reps prior to start. unbroken)  AMRAP 13:0013 Wall Ball Shot 20/149 Toes

CROSSFIT Tempo Bench Press (:04 ecc) 6(L) 6(M) 6(MH) 6(H)  “Helen All at Once”For time:1200m Run63 Kettlebell Swing 53/3536 Pull-up ____________________________ STRONGFIT Cycle 2/Week 2Tempo Bench Press (:04

SLEDS5 rounds:80yd Sled Pull 135/9080yd Farmers Walk 53/35(alternate rounds with a partner)  ___________________________ WEIGHTLIFTING Snatch Build to 1RM  Clean & Jerk Build to 1RM  Back Squat Build to 1RM 

HOLIDAY HOURS 7:00a-12:00p CROSSFIT Tempo Back Squat (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:00:30 Handstand Hold:30 Squat Hold:30 L-sit Hold:30 Chin Over Bar Hold ______________________________ STRONGFIT Cycle

Gym Closed for Thanksgiving! UPPERBODY 15-12-10-8No rest between exercisesChest PressLat Pulldown (alternate rounds with a partner)  15-12-10-8No rest between exercisesShoulder PressSeated Row (alternate rounds with a partner)  15-12-10-8No

HOLIDAY HOURS7:00a-12:00p CROSSFIT Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  For time:30 Dip3 Rope Climb40 Push-up3 Rope Climb50 Wall Ball Shot 20/143 Rope Climb40 Push-up3 Rope Climb30

CROSSFIT For total reps Every 1:00 for 10:00Toes to Bar (choose reps prior to start. unbroken)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double

CROSSFIT Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  5 rounds for total reps:Thruster .66/.5 BwtPull-up (rest :30 between rounds) _______________________________ STRONGFIT Cycle 2/Week 1Tempo Bench Press (:04

SLEDSFor load:200yd Backwards Drag 200yd Rcovery Walk 200yd Sled Pull 200yd Rcovery Walk 200yd Sled Push  ___________________________ WEIGHTLIFTING SnatchBuild to a heavy set of 1 Clean + Jerk Build to a

CROSSFIT For total reps:Every 1:00 for 10:00 Toes Through Rings (choose reps prior to start. unbroken)  For total reps:AMRAP 3:003 Deadlift 225/1553 Burpee Over the Bar  3:00 to

UPPERBODY3 rounds: No rest between exercises.8-12 Decline Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Seated Row8 Tempo

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  10 rounds for time: (each) 6 Pull-up7 Calorie Assault Bike 8 Kettlebell Swing 53/35(alternate rounds

CROSSFIT For load:Every 2:00 for 10:006-5-4-3-2 Front Squat(make consistent increases) 6 rounds for load. (constant) 8 Bent Barbell Row 8 Power Clean 8 Shoulder to Overhead 8 Split Squat (each

CROSSFIT For load:Every 2:00 for 10:0012-10-8-6-4 Dumbbell Bench Press(make consistent increases) No measure:25 Dip50 Push-up 75 Band Triceps pushdown  3 rounds for total calories:1:00 Ski Erg2:00 Assault

SLEDSContinue until failure…30yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…30yd Sled PUSH(add a plate each push. no rest.)

Happy Veterans Day!(regular gym hours) CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster 95/65400m Run50 Pull-up _____________________________ STRONGFIT Cycle 1/Week 2Romanian Deadlift 8(L) 8(M) 8(MH) 8(H)  Leg

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Decline Chest Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 High Row 8-12 Rear

CROSSFITWith a partner for time:1000m Assault Bike5 Rope Climb1000m Row30 Toes to Bar 1000m Assault Bike30 Toes to Bar 1000m Row5 Rope Climb1000m Assault Bike ___________________________ STRONGFIT Cycle

CROSSFITFor load:Every 2:00 for 10:005 Front Squat(make consistent increases) 5 rounds for time:15 Calorie Row15 Double Under15 Wall Ball Shot 20/21415 Double Under ________________________ STRONGFIT Cycle

CROSSFIT For load:Every 2:00 for 10:006 Dumbbell Bench Press(make consistent increases) For time: 50 Sit-up 30 Single-Arm Dumbbell Snatch 50/3520 Toes Through Rings 30 Single-Arm Devils Press 50/35 20 Parallette

SLEDSAMRAP 8:0040yd Sled PUSH 90/45(alternate with a partner)  200yd Recovery Walk  AMRAP 8:0040yd Sled PULL 90/45(alternate with a partner)  200yd Recovery Walk  80yd Backwards Drag

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell

UPPER BODY 3 rounds:No rest between exercises.8-12 Dumbbel lIncline 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 With a partner for time:1000m Row160yd Farmers Walk 70/44100 Double Under30 Clean & Jerk 95/6560 Burpee Over Bar30 Clean & Jerk100 Double Under160yd Farmers Walk1000m

CROSSFIT For load:Every 2:00 for 10:008 Front Squat(make consistent increases) AMRAP 15:0015 KB Swing 53/359 Toes to Bar3 Wall Walk ___________________________ STRONGFIT 8:00 AMRAP 12 Leg Extension (M) 12

CROSSFIT For load:Every 2:00 for 10:008 Dumbbell Bench Press(make consistent increases) For total time:2 rounds –200m Run40 Sit-up-then-2 rounds –200m Run30 Push-up-then-2 rounds –200m Run20 Calorie

SLEDS4 rounds: 40yd Backward Sled Drag 135/9040yd Sled Pull 40yd Sled Push 200yd Recovery Jog  _________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) 5 rounds for time:9 Thruster 95/6530 Double Under ______________________________ STRONGFIT Testing Deadlift Build to a 1RM  Pull-up (body weight) Max Reps  For time:500m Ski

UPPER BODY AMRAP 8:008 Lat Pulldown8 Chest Press8 Seated Row  AMRAP 8:008 Shoulder Press 8 Pullover 8 Machine Dip  AMRAP 8:008 EZ Bar Front Raise 8 EZ Bar Upright

CROSSFIT Clean & JerkBuild to a moderately heavy set of 1-20/10lbs: 3×1 10 rounds for calories + reps:1:00 Calorie Row:15 rest:30 Sit-up:15 rest __________________________ STRONGFIT Testing Standing Shoulder

CROSSFIT In groups of 3 for time:120yd Sled Push 90/4590 Russian KB Swing 70/4460 Burpee to a Plate200m Run (together)120yd Sled Push 135/9060 Russian KB Swing45

SLEDSAMRAP 8:00 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner) 200yd Recovery

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up 30 Wall Ball Shot20 Pull-up10 Handstand Push-up 20 Wall Ball Shot10 Pull-up5 Handstand

UPPER BODY AMRAP 8:008 Chest Press8 Lat Pulldown  AMRAP 8:008 Shulder Press 8 Seated Row  AMRAP 8:008 Machine Dip 8 Pullover  AMRAP 8:00 8 Triceps Extension 8 Biceps Curl  2

CROSSFIT Clean + JerkBuild to a heavy set of 2+2-20/10lbs: 3(2+2) For time:50 Double Under20 Overhead Squat 95/6550 Double Under20 Front Squat 135/9550 Double Under20 Back

CROSSFIT “Jerry”For time:1 Mile Run 2k Row 1 Mile Run  __________________________ STRONGFIT Cycle 7/Week 3Back Squat 8(L) 6(M) 4(MH) 2(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) AMRAP 9:009 Deadlift 95/656 Hang Power Clean 3 Shoulder to Overhead __________________________________ STRONGFIT Cycle 7/Week 3Bench Press 8(L) 6(M) 4(MH) 2(H) *follow

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Pull(rest :45)40yrd Sled Push (rest :30)40yrd Sled Pull(rest :15)40yrd Sled Push *200m recovery walk ______________________________ WEIGHTLIFTING Snatch Snatch Pull + Snatch +

CROSSFIT For load:Deadlift 6-6-6-6-6(make consistent increases) AMRAP 12:003 Handstand Push-up 6 Ring Dip 9 Pull-up  ________________________________ STRONGFIT Cycle 7/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good

UPPER BODY Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15 reps with) Complete with as little rest as

CROSSFIT Clean & JerkBuild to a moderately heavy set of 2-20/10lbs: 3×2 For time: 12 Back Squat 185/125400m Run 9 Back Squat 400m Run 6 Back Squat 400m Run 27 Wall Ball

CROSSFIT “Upside Down Lactic Ladders”5 rounds for total calories::50 Row for calories:10 Rest :40 Row for calories:20 Rest :30 Row for calories:30 Rest :20 Row for calories:40 Rest :10 Row

CROSSFIT For load:Bench Press 8-8-8-8-8(make consistent increases) AMRAP 3:0020 Burpee Over Bar20 Shoulder to Overhead 115/8520 Toes to Bar20 DB Snatch 50/3520 Box Jump Over 24/20

SLEDS4 rounds:80yd Sled Pull Shuttle 90/4580yd Farmers Walk 53/35(alternate rounds with a partner)  2 rounds: 80yd Backward Drag Shuttle 90/45(alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch

CROSSFIT For load:Barbell Bent Over Row 10-8-6-4*follow each set with 15 rear delt fly AMRAP 20:00 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle 80yd

UPPER BODY 3 rounds: No rest between exercises.8-12 Pec Deck 8-12 Chest Press8-12 Triceps Pushdown(alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Rear Delt Fly 8-12 Seated

CROSSFITClean + JerkBuild to a Heavy Set of 3+3-20/10lbs: 3(3+3) 4 rounds with a partner for time:500m Assault Bike10 Thruster 95/6515 Pull-up20 Push-up(alternate rounds with

CROSSFIT3 rounds for time: 400m Run 15 Russian Kettlebell Swing 53/3550 Sit-up 15 Russian kettlebell Swing  ____________________________________ STRONGFIT Back Squat 12(L) 10(M) 8(MH) 6(H)  2 rounds: 8 Bulgarian Split Squat 8 Single

CROSSFITFor load:Push-Press 4-4-4-4-4*follow each set with 15 band face pull For time:750m Row 35 Double Under 25 Wall Ball Shot 20/1435 Double Under 25 Wall Ball Shot 35 Double Under 25

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 For load:Bent Over Barbell Row 6-6-6-6-6*follow each set with 15 rear delt fly For time:21 Single-Arm Devil Press 50/35150′ DB Walking Lunge 50/3515 Single-Arm Devil

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

CROSSFIT Clean & JerkBuild to a Moderately Heavy Set of 3 -20/10lbs: 3×3 With a partner for time:33-27-21-15-9Calorie RowDeadlift 185/125Calorie Assault BikeToes to Bar(“resting” partner must

CROSSFIT For load:Barbell Lunge 4-4-4-4-4 (each leg)*follow each set with 15 glute bridge 5 rounds for time:200m Run15 Wall Ball 20/1410 Pull-up5 Wall Walk _________________________________ STRONGFITCycle

CROSSFIT For load:Push Press 6-6-6-6-6*follow each set with 15 band face pull AMRAP 10:0010 KB Swing 53/3510 Box Jump 24/20 ________________________________ STRONGFIT Cycle 6/Week 3“Juarez Valley 8”8-1-7-2-6-3-5-4

SLEDS2 rounds: 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle (alternate shuttles with a partner)  2 rounds: 80yd Sled Pull Shuttle 135/90(alternate shuttles with a

CROSSFIT For load:Bent Barbell Row 8-8-8-8-8*follow each set with 15 rear delt fly For time:30-20-10Wall Ball 20/14Calorie RowBurpee Over Rower ______________________________ STRONGFIT Cycle 6/Week 2Bent Dumbbell Row 8(L)

UPPERBODY “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

CROSSFIT For quality:10-15-20-15-10Bicycle Crunch (each side)Weighted Sit-up “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat ____________________________

CROSSFIT For load:Barbell Lunge 5-5-5-5 (each leg) *follow each set with 15 glute bridge 2 rounds for total reps:AMRAP 3:0030 Double Under10 Hand Release Push-up(rest 1:00 after

CROSSFIT For load:Push Press 8-8-8-8-8*follow each set with 15 band face pull  For time:1000m Assault Bike30 DB Snatch 50/35400m Run30 DB Snatch1000m Assault Bike _____________________________ STRONGFIT Cycle

SLEDS8 rounds for load:40yd Sled Pull (alternate shuttles with a partner)  2 rounds for load:80yd Backward Drag (alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280%

CROSSFITThruster3-2-2-1-1-1(make consistent increases) 2 rounds for time:30 Wall Ball Shot 20/1430 Pull-up30 Box Jump 24/2030 Push-up30 Kettlebell Swing 53/3530 Sit-up ___________________________ STRONGFITCycle 6/Week 1Bent Dumbbell

UPPER BODY 9-12-15No rest between exercises.Chest PressLat Pulldown(alternate rounds with a partner) 9-12-15No rest between exercises.Shoulder PressSeated Row (alternate rounds with a partner) 9-12-15No rest between exercises.Machine

CROSSFIT 3 rounds for quality:15 Back Extension15 Weighted Sit-upMax L-Sit Hold 5 rounds for distance:AMRAP 3:001 Rope Climb10 Burpee to 6″30 Double UnderMax Distance Row(1:00 rest

CROSSFIT Barbell Lunge (each leg)6(L) 6(M) 2×6(MH) 3 rounds for time:15 Toes to Bar15 Box Jump Over 24/2015 Front Squat 135/95(2:00 rest between rounds) _____________________________ STRONGFIT Cycle

CROSSFIT For load:Single-Arm DB Push-Press 10-8-6-4*15 Band Pull Apart after each set “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up ____________________________ STRONGFIT Cycle 6/Week 1“Juarez Valley

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 For load:Thruster 2-2-2-2-2(make consistent increases) For time:30/24 Calorie Row20 DB Clean & Jerk 50/35 30/24 Calorie Row20 DB Clean & Jerk 30/24 Calorie Row  ________________________________ STRONGFIT Cycle 5/Week

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Machine Dip (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12 Seated

CROSSFIT 3 rounds for quality:10 Parallette Passthrough:15 L-Sit Hold30 Mountain Climber:30 Tall Plank Shoulder Tap AMRAP 20:00 with a partner10-20-30-40-50-etc…Wall Ball 20/14KB Swing 53/35Pull-up*100 Double Under

CROSSFIT Power Clean4(L) 3(M) 2(MH) 1(H) 2 rounds for time:1000/800m Assault Bike50 Sit-up35 Burpee400m Run(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 5/Week 3Back Squat 5-5-5-5-5(make consistent increases)

Labor Day Hours!7:00a-10:00a Open Gym ___________________________ CROSSFIT For load:Single-Arm DB Push-Press 6-6-6-6-6*15 Band Pull Apart after each set For total time:80yd Sled Push Shuttle 90/4521 Power

SLEDS2 rounds: 40yd Sled Push 135/9040yd Sled Pull (alternate with a partner)40yd Lateral Drag Lt 90/4540yd Lateral Drag Rt (alternate with a partner)40yd Backward Drag 135/9040yd Sled Pull 200m

CROSSFIT For load:Thruster 4-4-4-4-4(make consistent increases) For time:27 Burpee Over the Bar18 Thruster 75/5521 Burpee Over the Bar14 Thruster15 Burpee Over the Bar10 Thruster9 Burpee Over

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

CROSSFIT 3 rounds for quality:8 Scapular Pull-up6 Beat Swing Kip4 Kip to Pull (not all the way up):20 Hollow Hold With a partner for time:90 Toes

CROSSFIT Power Clean5(L) 3(M) 3×1(MH) For total reps:AMRAP 2:00500/400m Assault BikeMax Shoulder to Overhead 115/85 (rest 2:00) AMRAP 3:001000/800m Assault BikeMax Front Squat 115/85 (rest 3:00) 

CROSSFIT For load:Single-Arm DB Push-Press 8-8-8-8-8*15 Band Pull Apart after each set 4 rounds for time:400m Run30 Double Under20 DB Snatch 50/35 _______________________________ STRONGFIT Cycle 5/Week 1Bench

SLEDS5 rounds: 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner)  80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner)  80yd

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases) “Holleyman Junior”20 rounds for time:5 Wall Ball 20/144 Hand-Release Push-up3 Power Clean 115/75 ____________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5 “Rest Pause

UPPER BODY 21-15-9No rest between exercises.Shoulder Press Machine Dip Chest Press(no rest between rounds)  21-15-9No rest between exercises.Lat Pulldown Machine Pullover Seated Row (no rest between rounds)  21-15-9No rest between exercises.Lateral

CROSSFIT 3 rounds for quality:5 Strict Toes to Bar10 Supine Leg Lift Over15 Weighted Sit-up AMRAP 20:0020 Burpee to 6″20 Pull-up20 Box Jump Over 24/20*500m Row

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 7 rounds for time:200m Run10 Single-Arm Devil Press 50/35(1:00 Rest betewen rounds)___________________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg

CROSSFIT For load:Single-Arm DB Press 10-8-6-4*follow each set with 8 DB Bent Row 3 rounds for time:500m Assault Bike50 Air Squat25 Ball Slam 20/14 ___________________________________ STRONGFIT Cycle

WEIGHTLIFTING Snatch 60% 1×365% 1×370% 3×2  Clean + Jerk 60% 2+265% 2+270% 3(2+2) Walking Lunge 3×8 (0) (each leg)  Waiter’s Carry 2x 40yd (M) (each arm) ______________________________ SLEDS80yd Backward Sled

CROSSFITFor load:Thruster 5-5-5-5-5(make consistent increases) For time:21-15-9Double UnderCalorie Assault BikeDouble UnderHand Release Push-upDouble UnderHang Power Clean 115/75 ________________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H)  3

UPPER BODY 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12

CROSSFIT 3 rounds for quality:7 Alligator Roll21 Bicycle Crunch (each side)7 Parallette Passthrough With a partner for time:40 DB Snatch 50/3560 DB Walking Lunge 50/35 (1x

CROSSFIT Power Clean2(L) 2(M) 3×2(MH) 3 rounds for time:21 Calorie Row15 Burpee9 Box Jump 24/20 ________________________________ STRONGFITCycle 4/Week 1Back Squat 10(L) 8(M) 6(H) 15(MH)  3 rounds: No rest