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

CROSSFITFor load:Bench Press 8(L) 8(M) 8(MH) 8(H) 8(M) For time:25 Burpee50 Box Jump 24/2075 Double Under200m Run75 Double Under50 Weighted Sit-up 25lbs25 Burpee_______________________COMPETITOR 8 rounds

CROSSFIT2 rounds for time:1:00 Plank:30 L-Sit Hold AMRAP 8:008 Wall Ball 20/148 Pull-up_________________ COMPETITORBench Press60% 1×570% 1×380% 1×185% 1×190% 1×15 rounds:8 Cross Body Hammer Curl8

Holiday Hours:7:00a-11:00a Open Gym _________________ CROSSFITFor load:Power Clean 5-5-5-5(touch & go) For Time:42-30-18Calorie RowDB Snatch 50/35____________________COMPETITOR Snatch70% 2×375% 3×2Back Squat60% 1×570% 1×380% 1×185% 1×190% 1×1

WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 2 Snatch + 1 Overhead SquatBuild to a heavy set:2 Clean + 2 Jerk Front Squat

CROSSFITAt a moderate load:Overhead Squat 8-8-8*follow each set with 10 glute bridge. “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Bar Over Burpee_________________________ COMPETITOR For

UPPER BODYChest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H)Front Pulldown 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M)

CROSSFIT For load:Bench Press 10-10-10-10*follow each set with 20 band pull apart With a partner for time:100 Double Under150 Russian KB Swing 70/53100 Double Under150

CROSSFIT For time::30 L-Sit2:00 Plank:30 L-Sit AMRAP 14:0012 Alt Leg Goblet Lunge 53/35 (single kb)24 Sit-up12 Calorie Row______________________COMPETITOR For load:Every 1:00 for 10:001 Jerk(add 10lbs/5lbs

CROSSFIT “Barbell Cycling”Power Clean 8-8-8(smooth and efficent) 6 rounds for time:200m Run2 Rope Climb_______________________ COMPETITOR For load:Every 1:00 for 10:001 Snatch(add 10lbs/5lbs each set) Back

WEIGHTLIFTING Build to a heavy set:2 Snatch Pull + 2 Snatch + 2 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front

CROSSFIT At a moderate load:Overhead Squat 10-10-10*follow each set with 10 supine glute bridge “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up__________________________COMPETITOR For load:Every 1:00 for 8:001 Clean Pull

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

CROSSFITAt a moderate load:Bench Press 12-12-12*follow each set with 20 band pull apart With a partner for time:50-40-30-20-10Calorie RowBurpee to Plate________________________COMPETITOR 2 Rounds for time:40yd

CROSSFITFor time:1:30 Plank:30 L-Sit Hold1:30 Plank 5 rounds for time:7 Shoulder to Overhead 135/957 Pull-up7 Box Jump Over 24/20________________________ COMPETITOR For load:Every 1:00 for 8:001

CROSSFIT“Barbell Cycling” Power Clean 10-10-10(smooth and efficient) AMRAP 20:0040 Double Under30 Sit-up20 KB Swing 53/35________________________COMPETITOR For load:Every 1:00 for 8:001 Snatch Pull + 1 Power

WEIGHTLIFTINGSnatch 2 waves:70% 1×175% 1×180% 1×185% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 1 JerkFront Squat 70% 1×375% 1×380% 1×385%

CROSSFIT“CrossFit Total”1 Hour to complete:Back Squat 1RMStrict Press 1RMDeadlift 1RM(alternate rounds with a partner)____________________________ COMPETITORFor load:Every 1:00 for 10:002 Clean Pull + 1 Floating Clean(make

UPPER BODY 15-12-9No rest between exercises.Incline Chest PressPec Deck Chest Press (alternate rounds with a partner)15-12-9No rest between exercises.Supinated Pulldown Rear Delt Fly Seated Row

CROSSFIT “Partner Boat Race”3 Rounds for time:1000m Row800m Run(share work any way)_______________________ COMPETITORWith a partner for time:200m Farmer Carry 70/53200m Rack Carry 70/53200m Farmer Carry

CROSSFIT “Tabata Barbell”For total reps:8 Rounds::20 Power Clean 95/65:10 Rest (1:00 Rest)8 Rounds::20 Front Squat 95/65:10 Rest(1:00 Rest) 8 Rounds::20 Shoulder to Overhead 95/65:10 Rest____________________________

CROSSFIT “The Ghost”6 Rounds for reps:1:00 Calorie Row1:00 Burpee1:00 Double Under1:00 Rest________________________ COMPETITOR For load:Every 2:00 for 12:002 Snatch Pull + 1 Floating Snatch(make consistent

Snatch 3 waves:70% 1×175% 1×180% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 2 Jerk Front Squat 70% 1×375% 1×380% 2×2

CROSSFITAt a moderate load:Deadlift 6-6-6-6(make consistent increases) 2 rounds for total reps:AMRAP 2:00200m RunPull-up (max reps) (1:00 rest)AMRAP 2:00200m RunBox Jump 24/20 (max reps) (1:00

UPPER BODY3 rounds: No rest between exercises.8-12 Pec Deck8-12 Chest Press8-12 Triceps Extension (alternate rounds with a partner)3 rounds: No rest between exercises.8-12 Dumbbell Rear

CROSSFITAt a moderate load:Strict Press 6-6-6-6(make consistent increases)With a partner for time:1000m Row30 Thruster 95/65800m Row24 Thruster600m Row18 Thruster400m Row12 Thruster200m Row6 Thruster(share work anyhow)_____________________COMPETITOR5

CROSSFITFor time:25 Burpee400m Run25 Burpee 5 rounds for time:15 Hand Release Push-up12 DB Snatch 50/359 Toe to Bar______________________ COMPETITORFor load:Every 2:00 for 12:001 Jerk Dip

CROSSFITAt a moderate load:Back Squat 6-6-6-6(make consistent increases)AMRAP 15:0030 Double Under20 Sit-up10 Goblet Squat 53/35____________________ COMPETITOR For load:Every 2:00 for 12:001 Snatch Pull + 1

WEIGHTLIFTING Snatch 3 waves:65% 1×2 70% 1×275% 1×2 Build to a heavy set:1 Clean + 2 Front Squat + 2 Jerk Front Squat 75% 3×3

CROSSFITFor load:Deadlift 5-3-2-2-2(make consistent increases)For time:21-15-9Thruster 95/65Burpee Over Bar______________________ COMPETITOR Deadlift50% 1×855% 1×560% 1×365% 1x Max Rep AMRAP 20:002 Muscle-up6 Thruster 135/9510 Burpee Over Bar

Upper Body 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest

CROSSFITFor load:Strict Press 5-3-2-2-2(make consistent increases)With a partner for time:4 Rope Climb50 Toe to Bar3000m Row50 Toe to Bar4 Rope Climb_____________________________ COMPETITOR 2 Rounds no

CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load +

Memorial Day Schedule7:00a-12:00p Open Gym 7:00a Heat 1 of “Murph”8:00a Heat 2 of “Murph”9:00a Heat 3 of “Murph”9:00a Powerbuilding _____________________ CROSSFIT & COMPETITOR “Murph”For time:1

Snatch 70% 4×3 Clean + Front Squat + Jerk 70% 3(2+2+2) Front Squat 70% 4×4 Tempo Back Extension (:04 ecc)3×8 (0) “The triumph can’t be

CROSSFITFor load:Deadlift 8-6-4-4-4(make consistent increases) AMRAP 7:003-6-9-12-15-etc…Pull-upOH Squat 95/65__________________________ COMPETITORDeadlift60% 1×570% 1×580% 1×575% 1×565% 1×5 Single-Arm Bent DB Row3×8 (M) DB Rear Delt Fly 3×10

Upper Body 12-10-8No rest between exercises.Pullover Supinated Pulldown (alternate rounds with a partner) 12-10-8No rest between exercises.Pec Deck Chest Press(alternate rounds with a partner) 12-10-8No

CROSSFIT For load:Strict Press 8-6-4-4-4(make consistent increases) 7 rounds for time:10 Burpee15 Sit-up10 KB Swing 53/35____________________________ COMPETITOR For time:200m Farmer Carry 53/35400m Run200m Farmer Carry

CROSSFIT For time:400m Run500m Row60 Double UnderAMRAP 15:0010 Power Clean 135/9520 Calorie Row_______________________ COMPETITOR Every 2:00 for 12:0020/15 Calorie Ski Erg:30 Forearm PlankBench Press60% 1×570%

CROSSFIT For load:Back Squat 8-6-4-4-4(make consistent increase) For time:50 Push-up40 Wall Ball 20/1430 Toes to Bar40 Push-up30 Wall Ball 20 Toes to Bar30 Push-up20 Wall

CROSSFIT For load:Deadlift 5×3 (constant load) “Karen Meets Helen”For time:50 Wall Ball 20/14~then ~3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up~then~50 Wall Ball_________________________ COMPETITOR Deadlift55% 1×565%

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

CROSSFITFor load:Strict Press 5×3(constant load) For time:100 Double Under50 Burpee100 Double Under__________________________ COMPETITORFor Time:100yd Yolk Walk 50/20100yd Dball Carry 100/80100yd Farmer Carry 100/70100yd Sled Push

CROSSFIT2 rounds for time: 400m Run(rest 1:30 between rounds) “DT”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105___________________________________ COMPETITOR 4

CROSSFIT For load:Back Squat 5×3(constant load) 3 rounds for time:500m Row40 Air Squat30 Sit-up20 Push-up10 Pull-up(rest 1:00 between rounds)_________________________ COMPETITOR 8 Rounds no measure::20 Bicycle

WEIGHTLIFTING Snatch Build to Opener Clean & Jerk Build to Opener Front Squat 70% 1×380% 1×290% 2×1 Weighted Side Plank Hold3 x:15 (each side) “It

CROSSFITFor Load:Deadlift 4×5(constant load) “Grace”For Time:30 Clean & Jerk 135/95___________________________COMPETITOR Deadlift50% 1×560% 1×570% 1×565% 1×555% 1×5 5 rounds for total reps:Strict Pull-up(rest 1:00 between sets)Dumbbell

UPPER BODY“Countdown Sets”Chest Press“Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose a weight that you can

CROSSFITFor Load:Strict Press 4×5(constant load)AMRAP 20:00200m RunMax Rep Unbroken Dip200m RunMax Rep Unbroken Pull-up____________________________ COMPETITORFor distance & reps:Every 1:00 For 20:00Even – 10yd Sled Drag

CROSSFIT2 rounds for time: (slowest is score)500m Row(rest 1:30 between rounds) For time:21-15-9Double UnderWeighted Sit-up 25lbsDouble UnderAlt-Arm DB Snatch 50/35Double UnderBurpee____________________________ COMPETITOR Bench Press50% 1×560%

CROSSFIT For load:Back Squat 4×5(constant load) “Fight Gone Bad”3 rounds for total reps:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 24/201:00 Shoulder

WEIGHTLIFTINGSnatch 2 waves: 75% 1×180% 1×185% 1×190% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 90% 1×1 Front Squat 70% 1×375% 1×380% 1×385% 2×1

CROSSFITFor Load:Deadlift 8-5-3-3-3(make consistent increases) AMRAP 8:002-4-6-8-10-12-etc..Pull-upAlt-Arm DB Snatch 50/35_____________________________COMPETITOR “AGOQ 4”20:00 to establish:4RM Front Squat ”AGOQ 3”For time: (cap15)75 Clean 135/95300 Double Under __________________________

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

CROSSFIT For Load:Strict Press 8-5-3-3-3(make consistent increases) For time:500m Row25 Thruster 95/6550 Hand Release Push-up500m Row50 Hand Release Push-up25 Thruster 95/65500m Row_________________________________COMPETITORNo measure:2000m Assault Bike1000m

CROSSFIT For load: Back Squat 8-5-3-3-3(make consistent increases)AMRAP 18:0012 Box Jump 24/2015 Kettlebell Swing 53/3518 Sit-up______________________________ COMPETITOR Clean + Jerk40% 5 + 550% 4 +

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 1×375% 2×280% 3×1 Weighted Side Plank Hold3

CROSSFIT Deadlift 5(L) 5(M) 5(MH) 5(H) AMRAP 14:0021 Double Under7 Front Squat 135/95(alternate rounds with a partner)_________________________________ COMPETITOR Snatch + Hang Snatch:60% 1+165% 1+170% 1+175%

UPPER BODY 3 rounds: No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12

CROSSFIT Strict Press 5(L) 5(M) 5(MH) 5(H) For time:21-15-9Shoulder to Overhead 115/85Burpee Over the BarToes to Bar_____________________________ COMPETITORSott’s Press (front)10 Minutes to work up to

CROSSFIT For time:2000m Row 5 rounds for total reps:AMRAP 3:005 Box Jump Over 24/207 Ball Slam 20/149 Push-up (hand release)(rest 1:00 between AMRAPs)__________________________________ COMPETITOR For

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H)3 rounds for time: 400m Run30 Wall Ball 20/1420 Pull-up10 Power Clean 135/95____________________________COMPETITOR Clean + Hang Clean + Jerk60%

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 2×3 75% 3×2 Weighted Side Plank

CROSSFIT Power SnatchBuild to a heavy set of 1 For time:1:30 Plank Hold21 Thruster 95/659 Calorie Row15 Thruster15 Calorie Row9 Thruster21 Calorie Row1:30 Plank Hold_____________________________

UPPER BODY 12-10-8 (increasing load)No rest between exercises.Front Pulldown Chest Press Upright Row (alternate rounds with a partner) 12-10-8 (increasing load)No rest between exercises.Shoulder Press

CROSSFIT Deadlift Build to a heavy set 0f 1 For time:800m Run50 Pull-up100 Push-up800m Run_____________________________________COMPETITOR Romanian Deadlift 4-4-2-2-2(make consistent increases) For load:Weighted Chest to Bar

CROSSFIT Bar Muscle-up Drills:Glide KipHips to BarJumping Turnover For total reps:AMRAP 3:0050 Double UnderMax Russian KBS 70/53 (rest 1:00) AMRAP 3:0050 Double UnderMax Wall Ball

CROSSFIT Front SquatBuild to a heavy set of 1 5 rounds for time: 12 Alt-Arm Dumbbell Snatch 50/358 Burpee Box Jump Over 24/20____________________________________ COMPETITOR 3-Position

WEIGHTLIFTING Power Snatch + Snatch + Overhead Squat Build to a heavy set of (1+1+1)Power Clean + Front Squat + Jerk Build to a heavy

CROSSFITFor Load:Power Snatch 2-2-2-2-2(make consistent increases)For time:60 Double Under30 Wall Ball 20/1430 Toes to Bar40 Double Under20 Wall Ball20 Toes to Bar20 Double Under10 Wall

UPPER BODY3 rounds:No rest between exercises.12 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner)3 rounds:No rest between exercises.12 Bent Dumbbell

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) With a partner for total time:3 rounds:200m Run2 Rope Climb(alternate rounds with partner) 3 rounds:30 Sit-up30 Kettlebell Swing 53/35(alternate

CROSSFIT Skill Work: (10 min)Beat SwingsShoulder CirclesButterfly Circles “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat________________________________ COMPETITOR Jerk Balance (movement drill) 3-3-3-3-3 Push Jerk65% 4×4 Bench Press50%

CROSSFITFor Load:Front Squat 2-2-2-2-2(make consistent increases) For time:2000m Row50 Hang Power Clean 75/5530 Burpee Over the Bar______________________________ COMPETITOR3-Position Clean3 waves:62.5% 1+1+167.5% 1+1+172.5% 1+1+1(Hips, Above Knees,

5:30a-7:30a Open Gym with Chris Gym Closed: Sat: 8:00a-4:00p USA Weightlifting Coaches CertSun: 8:00a-1:00p USA Weightlifting Coaches Cert

CROSSFIT At a moderate load:Power Snatch 3-3-3-3-3(make consistent increases) “Fran”For Time:21-15-9Thruster 95/65Pull-up______________________________ COMPETITOR 3-Position Snatch3 waves:60% 1+1+165% 1+1+170% 1+1+1(Hips, Above Knees, Floating) Snatch Pull90% 4×4

UPPER BODY 3 rounds:No rest between exercises.10 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.10

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases) With a partner for time:100 Kettlebell Swing 53/3570 Burpee30 Wall Walk70 Burpee100 Kettlebell Swing_______________________________ COMPETITOR Romanian Deadlift2×5(M) 3×3(MH) For

CROSSFIT Skill work: (10 min)Beat SwingHanging Leg LeverStrict Toes to Bar 5 rounds for time:400m Run20 Push-up10 Toes to Bar____________________________ COMPETITOR Tall Jerk (movement drill)

CROSSFIT For Load:Front Squat 3-3-3-3-3(make consistent increases) “Awful Annie”For Time:50 Double Under50 Sit-up5 Clean 135/9540 Double Under40 Sit-up4 Clean30 Double Under30 Sit-up3 Clean20 Double Under20

UPPER BODY Complete as quickly as possible in good form:50 Chest Press40 Pec Deck 30 Seated Dip (use a weight that allows 12 reps when

CROSSFIT Skill Work: (10 minutes)Snatch PullHang Snatch High PullMuscle SnatchTall SnatchDrop Snatch For time:50 Wall Ball 20/14800m Run25 Pull-up (3:00 Rest) 25 Pull-up800m Run50 Wall

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases) AMRAP 10:0020 Air Squat10 DB Snatch 50/355 Toes to Bar For distance:5:00 Row______________________________ COMPETITOR For load:Every :30 For 10:001

CROSSFIT Skill Work: (10 minutes)KippingBeat SwingHollow HoldStrict Pull-up 5 rounds for time:200m Run7 Burpee Over Bar4 Clean & Jerk 135/951 Rope Climb For time:MAX Plank

CROSSFIT For load:Front Squat 5-5-5-5(make consistent increases) For time:15-12-9-6-3Box Jump Over 24/20Parallette Pass Through*follow each round with 200m run For load:Sled Pull (harness) 4×40(make consistent

UPPER BODY“DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Incline Press “DC Sets”Seated Row “DC Sets”Seated Dip 3 rounds:12 Rear Delt Fly12 Pec Deck *”DC Sets”Choose a

CROSSFIT & COMPETITOR “21.3”For time: (cap15)15 Front Squat 95/6530 Toes to Bar 15 Thruster 95/65 (rest 1:00) 15 Front Squat 30 Chest to Bar Pull-up15

UPPER BODY3 rounds:No rest between exercises.8 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Bent

CROSSFIT For Time:50 Double Under30 Ball Slam 20/1430 Burpee to Plate50 Calorie Row30 Box Jump30 Russian KB Swing 53/3550 Sit-up30 Hang DB Clean & Jerk

CROSSFIT AMRAP 7:001-2-3-4-5-6-7-etc…Strict Chin-up(alt. sets with a partner)*start over at 1 when you fail 3 rounds for time:400m Run21 Hand Release Push-up14 Dumbbell Lunge 50/357

CROSSFIT At a moderate load:Front Squat 6-6-6-6(make consistent increases) AMRAP 8:008 Thruster 95/6520 Double Under8 Toes to Bar20 Double Under For time:1:00 Plank500m Row1:00 Plank____________________________

UPPERBODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover *Countdown SetsChoose a weight that you can do

CROSSFIT & COMPETITOR “21.2“For time:10 Dumbbell Snatch 50/3515 Burpee Box Jump Over 24/2020 Dumbbell Snatch15 Burpee Box Jump Over 30 Dumbbell Snatch15 Burpee Box Jump

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest

CROSSFIT With a partner for total time:800m Run (together)10-15-10Kettlebell Swing 53/35Calorie Row(alternate rounds w/ partner) 400m Run (together) 10-15-10Burpee to 6″ reachCalorie Row(alternate rounds w/

CROSSFITAMRAP 7:00 (alternate sets with a partner)1-2-3-4-5-6-etc…Strict Pull-up(start back at 1 when you fail) AMRAP 7:007 Power Clean 115/757 Pull-up For time: 1:00 L-Sit 2:00

CROSSFITAt a moderate load:Front Squat 8-8-8-8(make consistent increases) For time:40 Wall Ball 20/1430 Toes to Bar20 Handstand Push-up30 Wall Ball20 Toes to Bar10 Handstand Push-up20