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

UPPER BODY For 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

CrossFit & Competitor “21.1”For time: (Cap15)1 Wall Walk 10 Double Under 3 Wall Walk 30 Double Under 6 Wall Walk 60 Double Under 9 Wall

UPPER BODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Pec Deck Seated Row Rear Delt Fly (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest

CROSSFIT & COMPETITOR “Friendly Jerry”With a partner for time:4x400m Run (each)4x500m Row (each)4x400m Run (each)(alternate each distance)_____________________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 3X1 Clean Pull

CROSSFIT “Pull-up Pyramid”1-3-1-5-1-3-1Pull-up Chin-up (alternate each set with partner) For total time:3 rounds:10 Toes to Bar30 Double Under (rest 3:00) 3 rounds:10 Deadlift 225/15530 Double

CROSSFIT At a moderate load:Front Squat 10-10-10(make consistent increases) For time:21-15-9Power Clean 95/65Hand Release Push-up 2 rounds no measure:90′ Suitcase Carry (Left)90′ Suitcase Carry (Right)45′

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

CROSSFIT For load:Deadlift 8-5-3-1-1-1(make consistent increases) For total rounds:Every 2:00 until failure…250/200m Row9 Thruster 95/65________________________________COMPETITOR Single Arm DB Shoulder to Overhead3-3-3-3-3 (each arm)(make consistent increases)

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

CROSSFIT For load:Weighted Dip 8-5-3-1-1-1(make consistent increases) With a partner for time:200m Farmer Carry 53/35150 KB Swing 53/35200m Farmer Carry 53/35150 Box Jump 24/20200m Farmer

CROSSFIT For load:Back Squat 8-5-3-1-1-1(make consistent increases) “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar__________________________ COMPETITOR For total reps:Every 1:00 for

CROSSFIT For load:Bench Press 8-5-3-1-1-1(make consistent increases) AMRAP 20:005 Pull-up10 Push-up20 Double Under*400m Run at 0:00, 5:00, 10:00, 15:00 _____________________________________ COMPETITORFor load:Overhead Squat 1-1-1-1-1(make consistent

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 For load:Deadlift 8-5-3-3-3(make consistent increases) For time: 21-15-9Kettlebell Swing 53/35Dumbbell Push Press 50/35BurpeeSit-up________________________ COMPETITOR For load:Deadlift 1-1-1-1-1(make consistent increases) AMRAP 20:0025′ DB Overhead Walking

UPPER BODYSingle-Arm Front Pulldown 8(L) 8(M) 8(MH) 8(H) Chest Press 8(L) 8(M) 8(MH) 8(H) Single-Arm Seated Row 8(L) 8(M) 8(MH) 8(H) Incline Press 8(L) 8(M)

CROSSFIT For load:Weighted Dip 8-5-3-3-3(last set heavier than last week) 4 rounds for total time:AMRAP 3:00500/400m RowMax Power Clean 135/95(rest 1:00 between rounds)______________________________COMPETITOR With a

CROSSFIT For Load:Back Squat 8-5-3-3-3(make consistent increases) AMRAP 10:0010 Wall Ball Shot 20/1420 Double Under10 Pull-up20 Double Under_________________________ COMPETITOR For load & reps:Every 1:00 for

CROSSFIT For load:Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:400m Run21 Hand Release Push-up12 Box Jump Over 24/20________________________ COMPETITOR For load:Overhead Squat 3-3-3-3-3(make consistent

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

CROSSFIT For load:Deadlift 5-5-5-5-5(last set heavier than previous week) 2 rounds for time:20 Wall Ball Shot 20/1430 Double Under 20 Toes to Bar 30 Double

Upper Body 3 rounds:No rest between exercises.8-12 Shoulder 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:Weighted Dip 5-5-5-5-5(last set heavier than previous week) AMRAP 12:003 Standing Press 95/656 Ring Dip 9 Pull-up_________________________________ COMPETITOR No measure:10k Ski/Row/Bike/Run(switch every 2:00)

CROSSFIT For load:Back Squat 5-5-5-5-5(last set heavier than previous week) For total reps + calories:AMRAP 4:00 20 Burpee Over the RowerMax Calorie Row (rest 2:00)AMRAP

CROSSFIT For load:Bench Press 5-5-5-5-5(last set heavier than previous week) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up___________________________________

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 “Countdown Sets”Choose a weight that you

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) For time: 400m Run 9 Clean & Jerk 135/953 Rope Climb 400m Run 6 Clean & Jerk 2 Rope Climb

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 For load:Weighted Dip 5-5-5-5-5(make consistent increases) 10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest________________________ COMPETITOR No measure:5k

CROSSFIT For load:Back Squat 5-5-5-5-5(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Kettlebell Swing 53/35Gobblet Squat 53/35 Burpee Over the Kettlebell___________________________ COMPETITOR 5 rounds no measure:3 Beat Swing

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) For time:50 Pull-up 100 Push-up 1 Mile Run_______________________________ COMPETITOR For load:Back Squat 1-1-1-1-1(make consistent increases) 5 rounds for

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 1. Select a weight

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box

UPPERBODY 3 rounds:8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Front Pulldown 8-12 Dumbbell Rear Delt

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 25 Weighted Sit-up 25lbs25 Toes to BarWith a partner for time:300m Row500m Row

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) “Isa-Ball”AMRAP 12:003 Power Snatch 95/6515 Wall Ball Shot 20/14____________________________ COMPETITOR No measure:6-5-4-3-2-1Ring DipRing Pull-up 2

CROSSFITFor load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) 6 rounds for time:200m Run 30 Double Under 1 Rope Climb________________________________ COMPETITOR For load:1.5 Back

UPPER BODY 15-12-10-8Chest Press Pec Deck (alternate rounds with a partner) 15-12-10-8Seated Row Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Shoulder Press Upright Row

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For Time:7 Power Clean 135/9521 Pull-up35 Wall Ball 20/145 Power Clean15 Pull-up25 Wall Ball3 Power Clean9 Pull-up15

UPPER BODY 3 rounds:8-12 Supinated Pulldown 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Chest Press 8-12 Seated Row 8-12 DB

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)_______________________________ COMPETITOR For load:Deadlift

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:11-9-7-5-3Bar Facing BurpeeToes to Bar Thruster 115/75________________________________ COMPETITOR 2 rounds no measure:15 Beat Swing

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short)For time:300m Row15 Snatch 95/65300m Row30 Burpee Box Jump 24/20300m Row15 Snatch 300m Row________________________________ COMPETITOR

UPPER BODY 3 rounds:No rest between exercises.10 Incline Press 10 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.10 BTN Pulldown (behind

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 40-30-20Russian Kettlebell Swing 70/44Bar Dip Weighted Sit-up 25lbs____________________________ COMPETITOR At a moderate load:5-4-3-2-1Tall CleanFront Squat

UPPER BODY 4 rounds:No rest between exercises.8 Chest Press 8 Supinated Pulldown (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Incline Press 8

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) “Lactic Ladders”5 rounds for total calories::10 Row for Calories :50 Rest :20 Row for Calories

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) AMRAP 12:0015 Wall Ball Shot 20/1410 Toes to Bar 15 Kettlebell Swing 53/35_________________________________ COMPETITOR No

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) For time:50 Pull-up50 Shoulder to Overhead 95/6550 Kettlebell High Pull 53/35__________________________________ COMPETITORAt a moderate

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

CROSSFIT For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip, AK, Floating) 3 rounds for time: 500M Row12 Deadlift (bodyweight)21 Box Jump 24/20________________________ COMPETITOR For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip,

UPPER BODY For load:Single-Arm Front Pulldown 10-8-6(alternate sets with a partner) For load:Incline Press 12-10-8-6 (alternate sets with a partner) For load:Single-Arm Row 10-8-6(alternate sets

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H) *follow each set with 20 band pull apart For time: 9-15-21-15-9Pull-up Dumbbell Power Clean 50/35 Bar DipKettlebell High

CROSSFIT For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 2(H) AMRAP 4:00 27 Calorie Row 27 Burpee27 Box Jump 24/20 (rest 4:00) AMRAP 4:00

CROSSFIT For load:Blokz Bench 8(L) 6(M) 4(MH) 2(H) 12(M) 3 rounds for time:400m Run 10 Toes to Bar 30 Double Under 10 Toes to Bar______________________________

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

CrossFit 5 rounds for load:3 Hang Power Clean3 Front Squat(rest 1:00 between rounds. increasing load) “Jackie”For time: 1000m Row 50 Thruster 45/3530 Pull-up______________________Competitor 5 rounds

Upper Body For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Chest Press Supinated Pulldown (alternate rounds with a partner) For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Shoulder Press

CrossFit For load: Seated Row 12(L) 10(M) 8(MH) 6(H)*follow each round with 20 band pull apart AMRAP 3:0050 Kettlebell Swing 50/35 Max Handstand Push-up (rest

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 4(H) For time: 50 Double Under 1000m Row 50 Steps Walking Lunge 800m Run 50

CrossFit For load:Blokz Bench 10(L) 8(M) 6(MH) 4(H) For time:15-12-9-12-15Toes to Bar Dumbbell Power Clean & Jerk 50/35 Burpee to 6″ reach______________________________ Competitor 5 rounds

Upper Body 3 rounds:No rest between exercises.8 Chest Press12 Pec Deck (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Front Pulldown 12 Dumbbell

Holiday Hours9:00a-12:00p Open Gym __________________________ CrossFit For load:Every 1:00 for 10:00 1 Power Clean + 1 Front Squat + 1 Hang Clean (make consistent increases)

Upper Body For load: (constant load)Chest Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Front Pulldown 8-1-7-2-6-3-5-4(alternate sets with a partner.

CrossFit For load: Seated Row 15(L) 12(M) 10(MH) 8(H) *follow each round with 20 band pull apart 3 rounds for time: 250m Row 10 Shoulder

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) AMRAP 12:00 50′ Walking Lunge 20 Alternating Leg Step-up 50′ Walking Lunge 20 Single-Arm

CrossFit For load:Blokz Bench 12(L) 10(M) 8(MH) 6(H) For total time: 1 round: 30 Pull-up 50 Sit-up 70 Double Under 2 rounds:20 Pull-up40 Sit-up60 Double

Holiday Hours 9:00a-12:00p_________________________ Upper Body Chest Press 8×8 (M)(rest :30 between sets)Front Pulldown 8×8 (M)(rest :30 between sets) Shoulder Press 8×8 (M)(rest :30 between sets)

Gym Closed for Christmas

Holiday Hours:9:00a-12:00p___________________________ 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

CrossFit For load:Tempo Gorilla Row (:04 ecc) 10(L) 8(M) 6(MH) 4(H) AMRAP 20:00250m Row 25 Double under 200m Run 20 Sit-up_________________________ Competitor For time: 1000m

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 4(H)“Tommy Mac”2 rounds for time: 12 Burpee12 Thruster 115/7512 Burpee12 Power Snatch 12 Burpee 12

CrossFit For load:Blokz Bench 15(L) 12(M) 10(MH) 8(H) For time: 400m Run 75 Kettlebell Swing 53/35 800m Run 75 Kettlebell Swing 400m Run__________________________ Competitor 5

Upper Body “JT”For time: 21-15-9 Handstand Push-up Ring Dip Push-up___________________________ Sleds3 rounds:40yd Sled PULL 135/9040yd Sled PUSH 135/90(alternate rounds with a partner) 3 rounds:40yd Backwards

CrossFit “Fran”For time:21-15-9Thruster 95/65Pull-up___________________ Competitor 3 rounds for time: 50 Double Under (unbroken)5 Clean & Jerks (80%)(rest 1:00 between rounds) “Fran”For time:21-15-9Thruster 95/65Pull-up Until failure::30

Upper Body 3 rounds:No rest between exercises.8-10 Weighted Chin-up 8-12 Pullover 8-10 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-10 Standing

CrossFit 5 rounds:10 Push-up:45 Plank Hold 10 Sit-up 15 Push-up 1:00 Plank Hold 15 Sit-up200m Run________________________ Competitor “Partner Jerry”For time:2 x 800m Run (each)2 x

CrossFit For time:100m Walking Lunge800m Run 100m Walking lunge____________________________ Competitor 5 rounds for time:21/15 Calorie Assault Bike3 Snatch (80%)(rest 1:00 between rounds) For time:20 Dball

CrossFit AMRAP 7:003 Burpee15 Jumping Jack (rest 3:00) AMRAP 7:003 Wall Walk15 Sit-up____________________ Competitor For load:Push-Press 1-1-1-1-1(make consistent increases) For load:Weighted Chin-up 1-1-1-1-1(make consistent increases)

Upper Body “PT Pyramid”For time:1-2-3-4-5-6-5-4-3-2-11x Strict Pull-up 2x Push-up 3x Sit-up Total Reps:36 Strict Pull-up72 Push-up 108 Sit-up______________________________ Sleds6 rounds:40yd Sled Push 135/9080yd Shuttle Run

CrossFit 8 rounds:100m Jog 100m Sprint 100m Walk_______________________ Competitor For time: 500m Ski Erg20 Clean & Jerk (70%)500m Ski Erg For load:Deadlift 10-10-10(touch and go)

Upper Body 3 rounds:No rest between exercises.6-8 Weighted Chin-up 8-12 Pullover 6-8 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.6-8 Standing

CrossFit For load:Tempo Gorilla Row (:04 ecc) 12(L) 10(M) 8(MH) 6(H) AMRAP 12:00250m Row 25 Bench Press 95/65250m Row 20 Bench Press 115/85250m Row 15

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 6(H) 3 rounds for time:30 Wall Ball Shot 20/1415 Toes to Bar 30 Dumbbell Snatch

CrossFit For load: Weighted Dip 8(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run 15 Pull-up 30 Double Under 15 Push-up(rest 1:00 between rounds)_______________________________

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

CrossFit For load: 8-7-6-5-4-3-2-1Power Clean Bent Row Front Squat Shoulder to Overhead(rest 1:00 between rounds) (don’t set the bar down until entire round is complete)______________________________________

Upper Body 3 rounds:No rest between exercises.4-6 Weighted Chin-up 8-12 Pullover 4-6 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.4-6 Standing

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)8 Cross Bench Dumbbell Pullover (alternate rounds with a partner) For time: 21-15-9 Hand Stand Push-up Calorie Row

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 8(M) 8(H) 5 rounds for total reps:1:00 Commando 1:00 Calorie Row 1:00 Double Under 1:00 Rest_____________________________Competitor

CrossFit For load: Weighted Dip 5(0) 5(L) 5(M) 5(MH) 5(H) AMRAP 15:00 15 Deadlift 115/8510 Toes to Bar 5 Shoulder to Overhead 115/85__________________________________________ Competitor 5

Upper Body “Drop Sets”Chest Press “Drop Sets”Supinated Cable Pulldown“Drop Sets”Shoulder Press “Drop Sets”Cable Seated Row“Drop Sets”Seated Dip“Drop Sets”Upright Row Band Pull Apart 3×25“Drop Sets” Select

Holiday Hours9:00a-12:00p ___________________________ CrossFit For load:Every 1:00 for 10:002 Power Clean + 1 Thruster(make consistent increases) 4 rounds for time:30 Double Under 30 Wall Ball

Holiday Hours:8:00a-10:00a Open Gym ____________________________________________ Upper Body Weighted Dip 6-5-4-3(make consistent increases) Weighted Chin-up 6-5-4-3(make consistent increases)Skull Crusher 10-8-6-15(make consistent increases. decrease on final set)Seated

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)10 Cross Bench Dumbbell Pullover (alternate rounds with a partner) “The Dirty Donkey”10 rounds for time: 3 Handstand

CrossFit For load:Tempo Front Squat (:04 ecc) 2(L) 2(M) 2(MH) 2(H) 3 rounds for time: 800m Run 30 Steps Walking Lunge 10 Single-Arm Dumbbell Shoulder

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