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

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)

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  AMRAP 8:0010 Deadlifts 135/9515 Box jumps 24/2015 Deadlifts 185/13515 Box Jumps 20 Deadlifts

UPPER BODY Chest Press10(L) 8(M) 6(H) 15(MH)  Pec Deck4×12 (M)  Machine Dip 10(L) 8(M) 6(H) 15(MH)  Lat Pulldown 10(L) 8(M) 6(H) 15(MH)  Rear Delt Fly 4×12 (M)  Seated Row 10(L)

CROSSFIT Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  3 rounds: 500m Row 400m Run 30 Sit-up  _________________________ STRONGFIT Cycle 1/Week 2Standing Shoulder Press + Weighted

CROSSFIT Overhead Squat 5(L) 4(M) 3(MH) 2(H)  AMRAP 10:0030 Double unders15 Power Snatches 75/55 __________________________ STRONGFIT Cycle 1/Week 2Front Squat + Back Squat 4+4 (L) 4+4 (M) 4+4 (MH) 4+4 (H)  2

CROSSFIT 5 rounds: 3 Close Grip Bench Press + 3 Bench Press(make consistent increases)  AMRAP 4:004 Thruster 95/654 Russian Kettlebell Swing 53/35 (rest 4:00)  AMRAP 5:005 Push

SLEDS5 rounds:20m Sled Push Shuttle 180/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 4 rounds:40m Sled Push Shuttle 135/70(alternate shuttles with a partner)  80m Farmers

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  For time:20 Front Squat 185/10530 Box Jump 24/2040 KBS 53/3550 Wall Ball

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 Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  2 rounds for time:600m Assault Bike 500m Row 400m Run (rest 2:00 between rounds)  _____________________________ STRONGFIT Cycle

CROSSFIT Overhead Squat 5(L) 5(M) 3(MH) 3(H)  For time:9-12-15-12-9Thruster 95/65Hang Power CleanShoulder to OverheadDeadlift __________________________ STRONGFIT Cycle 1/Week 1Front Squat + Back Squat 5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  2

CROSSFIT 4 rounds: 4 Close Grip Bench Press + 4 Bench Press(make consistent increases)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell

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

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

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 4 rounds: 5 Close Grip Bench Press + 5 Bench Press(make consistent increases)  AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) “Annie”50-40-30-20-10Sit-upDouble Under

CROSSFIT Overhead Squat 5(L) 5(M) 5(MH) 5(H)  For time: 100 Single-Arm DB Snatch 53/35100 Wall Ball Shot 20/14*3 burpees at the start of eah minute(partition work anyhow)  _____________________________

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (Bwt/.66 Bwt)Pull-up (rest 3:00 between rounds)  __________________________ STRONGFIT TestingBench Press Build to a 1RM  Chin-up Max reps  “Drop Sets” Chest Press Press(perform 2 warm-up

SLEDS2 rounds: 80m Backward Drag 135/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 2 rounds: 80m Sled Pull Shuttle (alternate shuttles with a partner)  80m Farmers Walk 

CROSSFIT For time: 10-20-30-40-50 Double Under (unbroken) For total reps. Continue until failure:0:00-3:00, perform 3 rounds of:3 Pull-up 6 Push-up 9 Air Squat 3:00-6:00, perform 3 rounds of:4 Pull-up 8 Push-up 12 Air

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 Turkish Get-up Build to a heavy set of 1 (both sides)  AMRAP 9:007 Deadlifts 95/657 Hang Power Clean7 Shoulder to Overhead 7 Burpee Over Bar  ___________________________ STRONGFIT Cycle

CROSSFIT Incline Bench Press8(L) 6(M) 4(MH) 4(H) AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) For time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m

CROSSFIT 4 rounds:3 Front Squat + 3 Back Squat (make consistent increases) 3 rounds for time:20 Wall Ball Shot 20/1430 Russian Kettlebell Swing 53/3540 Sit-up _________________________ STRONGFITCycle

SLEDS4 rounds: (increase weight each round) 40yd Backward Drag40yd Sled Pull 40yd Sled Push 40yd Sled Pull80yd Reovery Walk 80yd Farmers Walk 80yd Recovery Walk  ________________________ WEIGHTLIFTING Muscle Snatch Build to a

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat (rest 1:00 between AMRAP’s) _________________________ STRONGFIT Cycle 3/Week 2Deadlift 4(L) 4(M) 4(MH) 4(H)  3 rounds:No

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 “Cumulative Sets”Biceps Curl  *Cumulative Sets”1. Select a

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  3 rounds for total reps + calories:1:00 Assault Bike 1:00 Toes through Rings 1:00 Kettlebell Swing 53/351:00

CROSSFIT Incline Bench Press6(L) 6(M) 6(MH) 6(H) For time: 5 Wall Walk 50 Double Under 25 Ring Dip 50 Double Under 50 Pull-up 50 Double Under 25 Ring Dip 50 Double Under 5 Wall Walk 

CROSSFIT 4 rounds:4 Front Squat + 4 Back Squat (make consistent increases) “Christine”3 round for times: 500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 _________________________________ STRONGFIT Cycle 3/Week 2Bench Press 5(L)

SLEDSFor load:200yd Backwards Drag 200yd Recovery Walk 200yd Sled Pull 200yd Recovery Walk 200yd Sled Push  ___________________________- WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Increase weight each set) 

CROSSFIT For total reps:Every 1:00 for 10:00 Odd min: Handstand Push-up Even min: 8 Bent Barbell Row *start every minute with 20 double under.(choose reps prior to start. unbroken) 

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 Turkish Get-up Build to a heavy set of 1 (both sides)  2 rounds for time: 30 Calorie Row 15 Toes Through Rings 30 Double Under 15 Parellette Pass Through 30 Calorie

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H) AMRAP 12:00 3 Ring Dip6 Pull-up9 Kettlebell Swing 53/35 __________________________ STRONGFITCycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest

CROSSFIT 4 rounds:5 Front Squat + 5 Back Squat (make consistent increases) 2 rounds with a partner for time: 200m Farmers Walk 53/35200m Sled Pull 90/452000m Row (share work

SLEDSContinue until failure…20yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…20yd Sled PUSH(add a plate each pull. no rest.)

CROSSFIT Tempo Back Squat (:04 ecc) 4(L) 4(M) 4(MH) 4(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 3Trap Bar Deadlift 8(L) 6(M) 6(MH) 4(H)  Good

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