Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
![](https://eastvalleystrength.com/wp-content/uploads/2022/09/302540238_10226905381914894_7234441260532193147_n-300x300.jpg)
Saturday 9/3/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/09/298559854_3268769896700232_7079232931077355494_n-240x300.jpg)
Friday 9/2/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/1A49D242-1E38-42C4-97B7-3CD01E8878F7-300x300.jpg)
Thursday 9/1/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/46072368_10215910524408688_2620233794942140416_n-2-200x300.jpg)
Wednesday 8/31/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/37192323_1515435368584599_8675243912492744704_n-141x300.jpg)
Tuesday 8/30/22
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)
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/32157961_10214578558470372_5556201622339584_n-270x300.jpg)
Monday 8/29/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/300003435_431138305710414_8855506403205508024_n-300x169.jpg)
Saturday 8/27/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/277608705_388553009495836_2681926157236628458_n-139x300.jpg)
Friday 8/26/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/IMG_0321-300x199.jpg)
Thursday 8/25/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/243313654_4798117376888764_5543167694841890278_n-300x300.jpg)
Wednesday 8/24/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/6FFE92C9-3815-4410-939E-CE6E7E3F277F-240x300.jpg)
Tuesday 8/23/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/27604356_10213690621192495_1003662589_o-300x300.jpg)
Monday 8/22/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/299626863_5846465692031827_2583928832370173624_n-200x300.jpg)
Saturday 8/20/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/299022379_480193407444589_3441043334407024163_n-300x266.jpg)
Friday 8/19/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/299575316_5846467872031609_1895629577250404334_n-200x300.jpg)
Thursday 8/18/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/IMG_3226-200x300.jpg)
Wednesday 8/17/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/IMG_3216-221x300.jpg)
Tuesday 8/16/22
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
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/image0-213x300.jpeg)
Monday 8/15/22
CROSSFIT For load:Single-Arm DB Press 6-6-6-6*follow each set with 6 DB Bent Row 8 rounds for time:4 Thruster 115/758 Toes to Bar______________________________ STRONGFIT Cycle 4/Week 1Bench Press 10(L)
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/278816815_10224980469631650_7095178171489509988_n-300x200.jpg)
Saturday 8/13/22
Iron Athlete summer Open Weightlifting Meet Women Weigh-in 9a-10aWomen Lift 11aMen Weigh-in 12p-1pMen Lift 2p Meet Location:East Valley Strength & Conditioning 8 N Roosevelt Ave
![](https://eastvalleystrength.com/wp-content/uploads/2022/08/88888-300x250.png)
Friday 8/12/22
CROSSFIT For load:Back Squat 1-1-1-1-1 AMRAP 20:001 Rope Climb10 Push-up30′ Goblet Walking Lunge 35/26___________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H) 3 rounds: No rest between exercises.10 Behind
Thursday 8/11/22
UPPER BODY3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Rear Delt Fly
Wednesday 8/10/22
CROSSFIT3 rounds for quality:30 Bench Knees to Chest (total)20 Bench Scissor Kick (total)10 Bench Alt. Arm/Leg Touch (total) 5 rounds with a partner for time:200m
Tuesday 8/9/22
CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for time:30/24 Calorie Assault Bike20 Toes to Bar10 Burpee(1:00 rest between rounds)_____________________STRONGFITCycle 4/Week 1Back Squat10(L) 8(M) 6(H) 15(MH)
Monday 8/8/22
CROSSFITFor load:Single-Arm DB Press 8-8-8-8-8*follow each set with 8 DB Bent Row For time:30 Pull-up500m Row21 Thruster 75/551000m Row21 Thruster500m Row30 Pull-up__________________________STRONGFITCycle 4/Week 1Bench Press10(L)
SATURDAY 8/6/22
SLEDS4 rounds:40yd Backward Sled Drag 135/9040yd Sled Pull40yd Sled Push200yd Recovery Jog________________________WEIGHTLIFTINGSnatchBuild to Opener (approx. 92%) Clean & JerkBuild to Opener (approx. 92%) “Nothing splendid
Friday 8/5/22
CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) 7 rounds for time: 7 Deadlift 225/155 21 Double Under ______________________ STRONGFIT Cycle 4/Week 1 Deadlift
Thursday 8/4/22
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
Wednesday 8/3/22
CROSSFIT 3 rounds for quality: 15 Weighted Sit-up 10 Single-Arm/Single-Leg V-up 5 Alligator Roll With a partner for time: 60 Box Jump Over 24/20 30
Tuesday 8/2/22
CROSSFIT Power Clean 3(L) 3(M) 3×3(MH) 2 rounds for time: 30/20 Calorie Row 50 Sit-up 30/20 Calorie Assault Bike 90′ DB Walking Lunge 50/35 (1x
Monday 8/1/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases. unbroken) For time: 35 Wall
Saturday 7/30/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym _____________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90%
Friday 7/29/22
CROSSFIT For load: Back Squat 5-5-5-5-5 (make consistent increases) “Grace” For time: 30 Clean & Jerks 135/95 ________________________ STRONGFIT Cycle 3/Week 3 Rack Pull (BK)
Thursday 7/28/22
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
Wednesday 7/27/22
CROSSFIT For quality: 21-15-9 Single-Leg Toes to Bar Russian Twist (over and back is one) V-up AMRAP 20:00 with a partner: 2 Wall Walk 6
Tuesday 7/26/22
CROSSFIT For time: 15 Russian KBS 70/44 30 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 25 Russian KBS 70/44
Monday 7/25/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip (make consistent increases. unbroken) For time: 30 Calorie
Saturday 7/23/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym _______________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 180/135 (alternate shuttles with
Friday 7/22/22
CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “DT Meets Cindy” 5 rounds for time: 1 round – 12 Deadlift 115/85 9 Hang Power
Thursday 7/21/22
UPPER BODDY 15-12-10-8 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Shoulder Press Lat Pulldown
Wednesday 7/20/22
CROSSFIT For quality: 4-8-12-16-12-8-4 Single-Arm/Single-Leg V-up Mountain Climber (each leg) Side Crunch (total) 3 rounds for time: 60 Double Under 40 Sit-up 20 Steps Overhead
Tuesday 7/19/22
CROSSFIT For time: 800m Row 27 KB Swing 53/35 27 Wall Ball 20/14 600m Row 21 KB Swing 21 Wall Ball 400m Row 15 KB
Monday 7/18/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip (make consistent increases. unbroken) AMRAP 5:00 10 Box
Saturday 7/16/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ________________________ SLEDS For time: 80yd Sled Push 135/90 10yd Sled Push 70yd
Friday 7/15/22
CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “Fran” For time: 21-15-9 Thruster 95/65 Pull-up _______________________ STRONGFIT Cycle 3/Week 1 Rack Pull (BK) 5(L)
Thursday 7/14/22
UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power
Wednesday 7/13/22
CROSSFIT For quality: 100 Flutter Kick (total) 2:00 Plank Hold 100 Supine Leg Criss Cross (total) AMRAP 16:00 with a partner: 12-16-20-24-etc… KB Swing 53/35
Tuesday 7/12/22
CROSSFIT 5 rounds for time: 9 Toes to Bar 15 Wall Ball 20/14 21 Push-up AMRAP until failure… :40 12/9 Calorie Row :20 Rest (workout
Monday 7/11/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 4 Weighted Pull-up Even min: 4 Weighted Dip (make consistent increases. unbroken) For time: 30/20 Calorie
Saturday 7/9/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ____________________ SLEDS 3 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push
Friday 7/8/22
CROSSFIT For load: Back Squat 5-5-5-5-5 (make consisent increases) “Fight Gone Bad” 3 rounds for total reps: 1:00 Wall Ball 20/14 1:00 Sumo Deadlift High
Thursday 7/7/22
UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power
Wednesday 7/6/22
CROSSFIT For quality: 70 Bicycle Crunch 50 Plank Jack 30 V-up With a partner for time: 50 Hand Release Push-up 40 Deadlift 185/125 30 Toes
Tuesday 7/5/22
CROSSFIT AMRAP 20:00 500m Row 40 Sit-up 30 KB Swing 53/35 With a partner for calories: 1:00 Ski Erg (split) 1:00 Rest 1:00 Assault Bike
Monday 7/4/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 5 Weighted Pull-up Even min: 5 Weighted Dip (make consistent increases. unbroken) “1776” 4 rounds for
Saturday 7/2/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym _____________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 225/180 (alternate shuttles with
Friday 7/1/22
CROSSFIT For load: Back Squat 6-6-6-6 (make consistent increases) “Christine” 3 rounds for time: 500m Row 12 Deadlift (bodyweight) 21 Box Jump 24/20 ____________________ STRONGFIT
Thursday 6/30/22
UPPER BODY 3 rounds: No rest between exercises. 15 Machine Lateral Raise (M) 15 Machine Rear Delt Fly (M) (alternate rounds with a partner) 3
Wednesday 6/29/22
CROSSFIT 3 rounds for quality: 30 Flutter Kick 20 Sit-up 10 Leg Lift Overs For total reps: AMRAP 4:00 400m Run Max Wall Balls 20/14
Tuesday 6/28/22
CROSSFIT For time: 50/40 Calorie Row 40 Burpee Over Bar 30 Power Clean 135/95 For calories: 1:00 Assault Bike ___________________________ STRONGFIT Cycle 2/Week 2 Pause
Monday 6/27/22
CROSSFIT For load: Every 1:00 for 10:00 Odd min: Weighted Pull-up Even min: Weighted Dip (unbroken) AMRAP 12:00 3 Wall Walk 15 DB Snatch 50/35
Saturday 6/25/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ______________________ SLEDS 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 20yd
Friday 6/24/22
CROSSFIT For load: Front Squat 1-1-1 For load: Push-Press 1-1-1 For load: Deadlift 1-1-1 ___________________ STRONGFIT Cycle 2/Week 1 Pause Deadlift (BK) 3(L) 3(M) 3(MH)
Thursday 6/23/22
UPPER BODY “Rest Pause Sets” Incline Chest Press “Rest Pause Sets” Pec Deck “Rest Pause Sets” Machine Dip “Rest Pause Sets” Lat Pulldown “Rest Pause
Wednesday 6/22/22
CROSSFIT For time: 10 Hand Release Push-up 10 Russian KB Swing 70/44 :20 Plank 20 Hand Release Push-up 20 Russian KBS :40 Plank 30 Hand
Tuesday 6/21/22
CROSSFIT 4 rounds at a moderate load: 8 Pull-up 8 Dip (add weight if possible. may substitute machines) 7 rounds for time: 7 Toes to
Monday 6/20/22
CROSSFIT For time: 500m Row 10 Power Clean 135/95 30 Burpee Over the Bar 10 Power Clean 500m Row ____________________ STRONGFIT Cycle 2/Week 1 Tempo
Saturday 6/18/22
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ____________________ WEIGHTLIFTING Power Snatch + Drop Snatch Build to a moderate set
Friday 6/17/22
CROSSFIT For load:Deadlift 3-3-3-3-3“Baseline 2.0”For time:500m Row40 Air Squat30 Sit-up20 Push-up20 Pull-up20 Push-up30 Sit-up40 Air Squat500m Row______________________STRONGFIT Cycle 1/Week 4 (peak) Deadlift 5(L) 5(M) 3(MH)
Thursday 6/16/22
UPPER BODY Chest Press15(L) 12(M) 10(MH) 8(H) Shoulder Press 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H) Lat Pulldown 15(L) 12(M) 10(MH) 8(H)
Wednesday 6/15/22
CROSSFIT With a partner for total time:0:00 – 10:00 to complete200m Run (each – separate)30 Deadlift 185/12590 Wall Ball 20/14 10:00 – 20:00 to complete200m
Tuesday 6/14/22
CROSSFIT For load: Front Squat 3-3-3-3-3 2 rounds for time: 1000m Row 15 Pull-up 30 DB Snatch 50/35 15 Pull-up 20 Box Step-Over 24/20
Monday 6/13/22
CROSSFIT For load: Push-Press 3-3-3-3-3 For time: 30/24 Calorie Assault Bike 50 Burpee 70 Sit-up 180 Double Under _____________________ STRONGFIT Cycle 1/Week 4 (peak)
Saturday 6/11/22
7:00a Competitor 7:00a Sleds 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym __________________________ SLEDS Alternate with a partner every 80yd: 80yd Sled Pull 135/90
Friday 6/10/22
CROSSFIT For load: Deadlift 5-5-5-5 “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 6 Push-up 9 Air Squat (rest
Thursday 6/9/22
UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:
Wednesday 6/8/22
CROSSFIT With a partner for total time: 42-30-18 Toes to Bar *20 Calorie Row after each set 42-30-18 Burpee to 6″ *20 Calorie Row after
Tuesday 6/7/22
CROSSFIT For load: Front Squat 5-5-5-5-5 For time: 100′ DB Walking Lunge 50/35 (1x DB) 75 Double Under 50 DB Snatch 50/35 75 Double
Monday 6/6/22
CROSSFIT For load: Push-Press 5-5-5-5-5 AMRAP 15:00 15 Sit-up 10 Box Jump Over 24/20 5 Deadlift 225/155 ______________________ STRONGFIT Cycle 1/Week 3 Bench Press 5(L)
Saturday 6/4/22
GYM CLOSED SATURDAY & SUNDAY HOSTING THE USA WEIGHTLIFTING COACHES CERT. 6:00a-7:30a Open Gym 7:00a Strongman _________________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat
Friday 6/3/22
CROSSFIT For load: 1.5 Deadlift 2-2-2-2-2 AMRAP 9:00 3-6-9-12-15-etc… Calorie Assault Bike Power Clean & Jerk 135/95 _____________________ STRONGFIT Cycle 1/Week 2 Deadlift 8(L)
Thursday 6/2/22
UPPER BODY 3 rounds: No rest between exercises. 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds: No rest between
Wednesday 6/1/22
CrossFit For load: 1.5 Front Squat 2-2-2-2-2 15 rounds for time: 6 DB Snatch 50/35 5 Burpee 4 Toes to Bar (alternate rounds with a
Tuesday 5/31/22
CrossFit For load: 1.5 Press 2-2-2-2-2 3 rounds for time: 75 Double Under 50 Sit-up 25 Ball Slam 20/14 _________________________ STRONGFIT Cycle 1/Week 2
Monday 5/30/22
Memorial Day Hours 7:00a Heat 1: Murph 8:30a Heat 2: Murph 10:00a PowerBuilding & StrongFit ______________________ CROSSFIT/COMPETITOR “Murph” For time: 1 Mile Run 100 Pull-up
Saturday 5/28/22
7:00a Sleds 7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ______________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75%
Friday 5/27/22
CROSSFIT For load: 1.5 Deadlift 3-3-3-3 10 rounds for calories + reps: 1:00 Row :15 Rest :30 Single-Arm DB Snatch 50/35 :15 Rest ___________________
Thursday 5/26/22
UPPER BODY 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No
Wednesday 5/25/22
CROSSFIT For load: 1.5 Front Squat 3-3-3-3 4 rounds for time: 15 KB Swing 53/35 45 Double Under 15 Burpee to 6″ :45 Plank
Tuesday 5/24/22
CROSSFIT For load: 1.5 Press 3-3-3-3-3 3 rounds for time: 500m Row 400m Run 30 Sit-up _____________________ STRONGFIT Cycle 1/Week 1 Back Squat 8(L)
Monday 5/23/22
CROSSFIT “Cindy” AMRAP 20:00 5 Pull-up 10 Push-up 15 Air Squat ____________________ STRONGFIT Cycle 1/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set
Saturday 5/21/22
7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ____________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 1+1+2 80%
Friday 5/20/22
CROSSFIT For load: 1.5 Deadlift 5-5-5-5 AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band
Thursday 5/19/22
UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:
Wednesday 5/18/22
CROSSFIT For load: 1.5 Front Squat 5-5-5-5 With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2
Tuesday 5/17/22
CROSSFIT For load: 1.5 Press 5-5-5-5-5 For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds
Monday 5/16/22
CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with
Saturday 5/14/22
7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×2 80% 2×2 Clean + Front Squat +
Friday 5/13/22
CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5 5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max
Thursday 5/12/22
UPPER BODY “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Incline Press (constant load. keep rest short) Pec Deck 15(L) 12(M) 10(H) “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Machine