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

CrossFit For load: Weighted Dip 8(L) 8(M) 8(MH) 8(H) “11.1”AMRAP 10:0030 Double Under 15 Power Snatch 75/55_______________________________ Competitor 5 rounds for load: 4 Push-Press4 Weighted

Upper Body “Drop Set”Chest Press“Drop Set”Supinated Cable Pulldown“Drop Set”Shoulder Press“Drop Set”Cable Seated Row“Drop Set”Seated Dip“Drop Set”Upright RowBand Pull Apart 3×25“Drop Sets” -Select a weight that

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases)With a partner for time: 200m Farmers Walk 70/53100 Push-up200m Farmers Walk

Upper Body Weighted Dip 7-6-5-4(make consistent increases) Weighted Chin-up 7-6-5-4(make consistent increases) Skull Crusher 12-10-8-6(make consistent increases) Seated EZ Bar Curl 12-10-8-6(make consistent increases) Overhead

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)12 Cross Bench Dumbbell Pullover (alternate rounds with a partner) 3 rounds for time: 27 Calorie Row 18

CrossFit For load:Tempo Front Squat (:04 ecc) 4-4-4-4(make consistent increases) For time:15 Dumbbell Thruster 50/35200m Run 12 Dumbbell Thruster 200m Run 9 Dumbbell Thruster 200m

CrossFit For load: Close Grip Bench Press 8-5-3-1-1-1(make consistent increases) For time: 40 Kettlebell Swing 53/35 20 Pull-up 32 Kettlebell Swing 16 Pull-up 24 Kettlebell

Upper Body “DC Sets”Chest Press “DC Sets”Pullover“DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip“DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a weight that

CrossFit For load: Power Snatch 5-3-3-1-1-1(make consistent increases) “The Angry Pony”For time: 70 Burpees60 Sit-up50 Kettlebell Swing 53/3540 Pull-up30 Handstand Push-up__________________________________Competitor For load:Every 2:00 For

Upper Body 3 rounds: No rest between exercises. 6 Weighted Dip 12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds: No rest between

CrossFit For load:Bent Dumbbell Row 12-10-8-6 *follow each set with 20 Band Pull Apart 4 rounds for time:500m Row 400m Run (rest 2:00 between rounds)

CrossFit For load:Tempo Front Squat (:04 ecc) 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75

CrossFit For load: Close Grip Bench Press 8-5-3-3-3(make consistent increases) Tabata Style Scoring Tabata Row (Rest 1:00) Tabata Pull-up (Rest 1:00) Tabata Push-up (Rest 1:00)

Upper Body “DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip “DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a

CrossFit For load: Power Snatch 5-5-3-3-3(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee________________________________ Competitor No measure:30-20-10Box Step-up

Upper Body Weighted Dip 8-7-6-5(make consistent increases) Weighted Chin-up 8-7-6-5(make consistent increases) Skull Crusher 8-8-8-8(make consistent increases) Seated EZ Bar Curl 8-8-8-8(make consistent increases) Overhead

CrossFit 4 rounds for load: 8 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) 5 rounds for total reps::15 Burpee:15 Rest

CrossFit For load:Back Squat 8-5-5-3-3-3(make consistent increases) AMRAP 3:00 30 Alt-Leg Step-up (15 each leg) 30 Alt-Arm Dumbbell Snatch 50/35 30 Toes to Bar 30

CrossFit For load: Close Grip Bench Press 8-8-5-5-5(make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up ________________________________Competitor Back Squat

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press“Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension *Cumulative Sets 1.

CrossFit For load: Power Snatch 5-5-5-5-5(make consistent increases)10 rounds for reps + calories:1:00 Row :15 Rest :30 Sit-up:15 Rest___________________________________ Competitor 6 rounds no measure: 200m

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CrossFit 4 rounds for load: (constant load) 10 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) AMRAP 9:00 3 Power Clean

CrossFit For load:Back Squat 8-8-5-5-5(make consistent increases) 5 rounds for time: 200m Run 7 Parallette Pass Through 14 Steps Walking Lunge 21 Kettlebell Swing 53/35______________________________

CrossFit For load: Close Grip Bench Press 8-8-8-8(make consistent increases) “Angie”For time:100 Pull-up100 Push-up 100 Sit-up 100 Air Squat_________________________________ Competitor 5 rounds for time: 30

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press “Cumulative Sets”Seated Row “Cumulative Sets”Incline Press “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension*Cumulative Sets 1. Select

CrossFit For load: Power Clean 5-3-3-1-1-1(make consistent increases) For time: 8-7-6-5-4-3-2-1Step-up (each leg) 24/20 Shoulder to Overhead 115/75Broad Jump 6’/4′Toes to Bar___________________________________Competitor 5 rounds no

Upper Body 10-12-14-16 (decreasing load) Chest Press Front Pulldown (alternate rounds with a partner)10-12-14-16 (decreasing load) Shoulder Press Seated Row (alternate rounds with a partner)

CrossFit 4 rounds for load: (constant load) 12 Dumbbell Pullover8 Bent Barbell Row (alternate rounds with a partner)2 rounds for time: 80yd Farmers Walk 70/5360

CrossFit For load:Back Squat 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 50 Double under 400m Run 40 Sit-up______________________________ Competitor No measure:2k Row 2 rounds:

CrossFit 4 rounds for load: 10 Dumbbell Fly 10 Dumbbell Bench Press (make consistent increases) “Cindy”AMRAP 20:005 Pull-up 10 Push-up 15 Air Squat_____________________________ Competitor For

Upper Body3 rounds:No rest between exercises.12 Dumbbell Incline Press 8 Tempo Pec Deck (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No

CrossFit For load: Power Clean 5-5-3-3-3(make consistent increases) “20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean

Upper Body For load: (constant load) Chest Press 3×20 (alternate sets with a partner) For load: (constant load) Front Pulldown 3×20 (alternate sets with a

CrossFit 4 rounds for load: (constant load) 10 Dumbbell Pullover10 Bent Barbell Row (alternate rounds with a partner)3 rounds for total reps:2:00 to complete:20/15 Calorie

CrossFit For load:Overhead Squat 5-3-3-1-1-1(make consistent increases) For total time: 3 rounds:9 Clean & Jerk 95/659 Burpee Over the Bar 2 rounds: 15 Hang Cluster

CrossFit 4 rounds for load: 12 Dumbbell Fly 8 Dumbbell Bench Press (make consistent increases)AMRAP 20:00:30 L-Sit Hold 3 Rope Climb 15 Ring Push-up 3

Upper Body 3 rounds: No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Rear Delt Fly 8-12 Pec Deck (alternate rounds with a partner) 3

CrossFit For load: Power Clean 5-5-5-5(make consistent increases) 2 rounds for time: 50 Kettlebell Deadlift 70/5310 Burpee 50 Sit-up 10 Burpee 50′ Plate Overhead Walking

Upper Body 3 rounds:12 Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)3 rounds:12 Supinated Pulldown 8 Tempo Biceps Curl (:04

CrossFit 4 rounds for load: (constant load) 8 Dumbbell Pullover12 Bent Barbell Row (alternate rounds with a partner) For time:40 Wall Ball30 Pull-up20 Handstand Push-up

CrossFit For load: Overhead Squat 5-5-3-3-3(make consistent increases) 3 rounds for time. (with a partner) 200m Farmer Walk 53/35 (together) 30 Over the Box Jump

CrossFit For load: Blokz Bench Press 8-5-3-1-1-1(make consistent increases) “Demetrius”For time:20-16-12-8-4Bench Press 155/105Calorie Row______________________________ Competitor Back Squat 60% 1×565% 1×570% 1×380% 1×185% 1×5 Power Snatch

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

For load: Deadlift 8-5-3-1-1-1(make consistent increases)2 rounds for time: 2 Rope Climb3 DBall Over the Shoulder 150/8020 Toes to Bar 30 Double Under 20 Dumbbell

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Dumbbell Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)8 Gorilla Row (alternate rounds with a partner) “Jerry”For time:1 Mile Run 2k Row 1 Mile Run____________________________________

CrossFit For load: Blokz Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:7 Power Snatch 95/65 14 Overhead Squat 21 Hang Power Clean 28 Shoulder

GYM CLOSED Today____________________________ CrossFit & Competitor For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up (sub with bent row if no pull up bar available)50

Upper Body 4 rounds:No rest between exercises.8-12 Chest Press 8-12 Pec Deck 8-12 Seated Dip 8-12 Plate Raise (alternate rounds with a partner) 4 rounds:No

CrossFit For load: Deadlift 8-5-3-3-3(make consistent increases) 9-15-21Weighted Sit-up 25lbsV-up AMRAP 10:00 10 Box Step Over 24/20 20 Alt-Arm Dumbbell Snatch 50/35:30 L-Sit Hold__________________________________ Competitor

Upper Body 15-12-9 Pec Deck Wide Chest Triceps Pushdown (alternate rounds with a partner) 15-12-9Rear Delt Fly Seated Row Biceps Curl(alternate rounds with a partner)

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)10 Gorilla Row (alternate rounds with a partner) 3 rounds: 400m Run 9 Handstand Push-up 15 Toes

CrossFit For load: Overhead Squat 5-5-5-5(make consistent increases) For time:70-50-30Calorie Row Double underAir Squat FinisherManual Hamstring Curl 15-12-9_________________________________ Competitor 5 rounds for load: (constant load)

CrossFit For load: Blokz Bench Press 8-8-5-5-5(make consistent increases) For time: 50 Pull-up 25 Burpee to a plate 50 Wall Ball Shot 20/1425 Burpee to

Upper BodyAMRAP 8:00 8 Chest Press8 Seated Row (constant load) AMRAP 8:00 8 Dumbbell Incline Press8 Front Pulldown (constant load) AMRAP 8:00 8 Seated Dip

CrossFit For load:Deadlift 8-8-5-5-5(make consistent increases) Core35 Weighted Sit-up 25lbs35 Toes to Bar For time:500m Row 21 Thruster 95/65400m Row 15 Thruster 300m Row 9

Upper Body 3 rounds:No rest between exercises.10 Dynabody Wide Grip Power Press 10 Dynabody Neutral Grip Power Press(alternate rounds with a partner)3 rounds:No rest between

CrossFit 3 rounds for load:3 Eccentric Chin-up (:08 ecc)12 Gorilla Row (alternate rounds with a partner) 5 rounds for time:7 Power Clean 135/9514 Wall Ball

CrossFit For load: Front Squat 2-2-2-2-2(make consistent increases) AMRAP 14:0012 Dumbbell Box Step-up 50/35 (single db)16 Alt-Arm Dumbbell Snatch 50/35 20 Burpee Over Dumbbell24 Double

CrossFit For load: Blokz Bench Press 8-8-8-8(make consistent increases) 5 rounds for total reps:3:00 to complete.200m Run 15 Russian Kettlebell Swing 70/53Max Rep Strict Press

Upper Body 3 rounds:No rest between exercises.8 Tempo Chest Press (:04 ecc) 8 Tempo Front Pulldown (:04 ecc) (alternate rounds with a partner) 3 rounds:No

CrossFit For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 400m Run50 Double under__________________________ Competitor 3 rounds for time:500m Row 400m Run50 Double under

Upper Body 10-12-14-16 (decreasing load)Chest PressPec Deck Triceps Push Down (alternate rounds with a partner) 10-12-14-16 (decreasing load)Seated Row Rear Delt Fly Biceps Curl (alternate

Fitness For load:Front Squat 3-3-2-2-2(make consistent increases) For time: 10 Wall Walk 15 Parallette Pass Through 20 Handstand Push-up 25 Burpee Box Jump 24/2030 Steps

FitnessFor load: Bench Press 5-4-3-2-1(make consistent increases)3 rounds for time:500m Row 21 Toes to Bar 12 Power Clean 135/95__________________________ Competitor 2 rounds for time:20 Calorie

Labor Day Hours7:00a Open Gym 8:00a “Daniel” 9:00a “Daniel”10:00a “Daniel”_______________________ “Daniel”For time: 50 Pull-up 400m Run 21 Thruster 95/65800m Run 21 Thruster 400m Run 50

Upper Body 15-12-10-8Incline Press Seated Dip (alternate rounds with a partner) 15-12-10-8 Supinated Pulldown Upright Row (alternate rounds with a partner)15-12-10-8 Pullover Chest Press (alternate

Fitness For load:Power Snatch 2-2-2-2-2(make consistent increases) 4 rounds for time:9 Deadlift 225/15512 Handstand Push-up15 Toes to Bar________________________________ Competitor 3 rounds no measure: 1:00 Ski

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

FitnessFor load:Seated Row 10-8-6-4(make consistent increases) 3 rounds for time: 400m Run 15 Pull-up 50 Sit-up 15 Pull-up_________________________________ Competitor For time:15 Clean 135/9512 Clean 185/1259

FitnessFor load:Front Squat 5-5-3-3-3(make consistent increases)For time:30 Shoulder to Overhead 135/9550 Bar Facing Burpee70 Double under__________________________________ Competitor 2 rounds:12 Rear Delt Fly 12 Plate Raise

FitnessFor load:Bench Press 8-5-5-3-3-3(make consistent increases) AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/80Rope Climb Parallette Pass Through *follow each round with a 200m run._______________________________________ Competitor Snatch

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with

FitnessFor load:Power Snatch 3-3-2-2-2(make consistent increases)“Fight Gone Bad”3 rounds for total reps + calories:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 20″1:00

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press

For load:Seated Row 12-10-8-6(make consistent increases)“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Competitor No measure:2k RowClean 70% 2×375%

Fitness AMRAP 3:0030 Calorie Row 30 Steps Walking Lunge 30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up (rest 3:00) AMRAP 4:0030 Calorie Row30

Fitness For load: Bench Press 8-8-5-5-5(make consistent increases) AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High Pull 95/659 Parallette Pass Through____________________________________ Competitor

Weightlifting Snatch + Overhead Squat Build to a heavy set of: 2+2 Clean + JerkBuild to a heavy set of: 2+2 Front Squat Build to

FitnessFor load:Power Snatch 3-3-3-3-3(make consistent increases) 5 rounds for time:5 Power Clean 135/9510 Burpee15 Kettlebell Swing 53/3520 Wall Ball Shot 20/14(rest 1:00 between rounds)__________________________________ Competitor5

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front

Fitness For load:Seated Row 15-12-10-8(make consistent increases) “J.T.”For time:21-15-9Handstand Push-upRing DipPush-up____________________________Competitor 3 rounds for time:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row

Fitness For load:Front Squat 5-5-5-5(make consistent increases)3 rounds for time: 75 Double under50 Air Squat25 Calorie Row_______________________________Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone

Fitness For load: Bench Press 8-8-8-8(make consistent increases) “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 1+2+2Power Clean + Clean + JerkBuild to a moderate set of:

Fitness For load:Power Clean 2-2-2-2-2(make consistent increases) AMRAP 12:003 Burpee6 Box Jump 24/20 9 Kettlebell Swing 53/35____________________________ Competitor For time:1 Mile Run 50 Wall Ball

Upper Body Choose weight that allows at least 4 rounds.AMRAP 7:007 Floor Press or Bench Press7 Bent Barbell Row AMRAP 7:007 Shoulder Press 7 Upright

Fitness For load:Pullover (barbell or dumbbell) 8-8-6-6(make consistent increases)For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up 30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5

Fitness For load:Back Squat 10-8-6-4(make consistent increases) “Black & Blue”5 rounds for time:10 Power Clean 135/9510 Bar Facing Burpee______________________________ Competitor 2 rounds:12 Prone Incline Lateral

Fitness For load:Strict Press 8-6-4-2(make consistent increases) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 2+2+2 Power Clean + Clean + JerkBuild to a moderate set

Fitness For load:Power Clean 3-3-2-2-2(make consistent increases) “Marco”3 rounds for time:21 Pull-ups15 HSPU9 Thrusters 135/95_______________________________Competitor For load:Every 1:00 for 10:001 Jerk (add 10lbs/5lbs each minute)“Bradshaw”

Upper Body 15-12-9Shoulder PressPullover Seated Dip (alternate rounds with a partner)15-12-9Bent Row Floor PressUpright Row (alternate rounds with a partner)15-12-9Lateral Raise Front Raise Rear Delt

Fitness For load:Pullover (barbell or dumbbell) 12-10-8-6(make consistent increases)5 rounds for time:9 Toes to Bar 15 Wall Ball Shot 20/1421 Kettlebell Swing 53/35___________________________________ Competitor For

Fitness For load:Back Squat 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75 Double Under_________________________________ Competitor

FitnessFor load:Strict Press 6-6-6-6(make consistent increases) For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up50 Superman50 Sit-up20 Diamond Push-up10 Strict Pull-up50 Jumping Jack50 Leg Lever20

Weightlifting Snatch Build to max single Clean & Jerk Build to max single “Hell hath no fury like a bureaucrat scorned.”~Milton Friedman

Fitness For load:Power Clean 3-3-3-3-3(make consistent increases) 3 rounds for time:20 Burpee Over Dumbbell 30 Wall Ball Shot 20/1440 Dumbbell Snatch (alt arm) 50/35______________________________________ Competitor