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

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

SLEDSAMRAP 8:0040yd Sled PUSH 90/45(alternate with a partner)  200yd Recovery Walk  AMRAP 8:0040yd Sled PULL 90/45(alternate with a partner)  200yd Recovery Walk  80yd Backwards Drag

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell

UPPER BODY 3 rounds:No rest between exercises.8-12 Dumbbel lIncline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Rear

CROSSFIT With a partner for time:1000m Row160yd Farmers Walk 70/44100 Double Under30 Clean & Jerk 95/6560 Burpee Over Bar30 Clean & Jerk100 Double Under160yd Farmers Walk1000m

CROSSFIT For load:Every 2:00 for 10:008 Front Squat(make consistent increases) AMRAP 15:0015 KB Swing 53/359 Toes to Bar3 Wall Walk ___________________________ STRONGFIT 8:00 AMRAP 12 Leg Extension (M) 12

CROSSFIT For load:Every 2:00 for 10:008 Dumbbell Bench Press(make consistent increases) For total time:2 rounds –200m Run40 Sit-up-then-2 rounds –200m Run30 Push-up-then-2 rounds –200m Run20 Calorie

SLEDS4 rounds: 40yd Backward Sled Drag 135/9040yd Sled Pull 40yd Sled Push 200yd Recovery Jog  _________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) 5 rounds for time:9 Thruster 95/6530 Double Under ______________________________ STRONGFIT Testing Deadlift Build to a 1RM  Pull-up (body weight) Max Reps  For time:500m Ski

UPPER BODY AMRAP 8:008 Lat Pulldown8 Chest Press8 Seated Row  AMRAP 8:008 Shoulder Press 8 Pullover 8 Machine Dip  AMRAP 8:008 EZ Bar Front Raise 8 EZ Bar Upright

CROSSFIT Clean & JerkBuild to a moderately heavy set of 1-20/10lbs: 3×1 10 rounds for calories + reps:1:00 Calorie Row:15 rest:30 Sit-up:15 rest __________________________ STRONGFIT Testing Standing Shoulder

CROSSFIT In groups of 3 for time:120yd Sled Push 90/4590 Russian KB Swing 70/4460 Burpee to a Plate200m Run (together)120yd Sled Push 135/9060 Russian KB Swing45

SLEDSAMRAP 8:00 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner) 200yd Recovery

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up 30 Wall Ball Shot20 Pull-up10 Handstand Push-up 20 Wall Ball Shot10 Pull-up5 Handstand

UPPER BODY AMRAP 8:008 Chest Press8 Lat Pulldown  AMRAP 8:008 Shulder Press 8 Seated Row  AMRAP 8:008 Machine Dip 8 Pullover  AMRAP 8:00 8 Triceps Extension 8 Biceps Curl  2

CROSSFIT Clean + JerkBuild to a heavy set of 2+2-20/10lbs: 3(2+2) For time:50 Double Under20 Overhead Squat 95/6550 Double Under20 Front Squat 135/9550 Double Under20 Back

CROSSFIT “Jerry”For time:1 Mile Run 2k Row 1 Mile Run  __________________________ STRONGFIT Cycle 7/Week 3Back Squat 8(L) 6(M) 4(MH) 2(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) AMRAP 9:009 Deadlift 95/656 Hang Power Clean 3 Shoulder to Overhead __________________________________ STRONGFIT Cycle 7/Week 3Bench Press 8(L) 6(M) 4(MH) 2(H) *follow

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Pull(rest :45)40yrd Sled Push (rest :30)40yrd Sled Pull(rest :15)40yrd Sled Push *200m recovery walk ______________________________ WEIGHTLIFTING Snatch Snatch Pull + Snatch +

CROSSFIT For load:Deadlift 6-6-6-6-6(make consistent increases) AMRAP 12:003 Handstand Push-up 6 Ring Dip 9 Pull-up  ________________________________ STRONGFIT Cycle 7/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good

UPPER BODY Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15 reps with) Complete with as little rest as

CROSSFIT Clean & JerkBuild to a moderately heavy set of 2-20/10lbs: 3×2 For time: 12 Back Squat 185/125400m Run 9 Back Squat 400m Run 6 Back Squat 400m Run 27 Wall Ball

CROSSFIT “Upside Down Lactic Ladders”5 rounds for total calories::50 Row for calories:10 Rest :40 Row for calories:20 Rest :30 Row for calories:30 Rest :20 Row for calories:40 Rest :10 Row

CROSSFIT For load:Bench Press 8-8-8-8-8(make consistent increases) AMRAP 3:0020 Burpee Over Bar20 Shoulder to Overhead 115/8520 Toes to Bar20 DB Snatch 50/3520 Box Jump Over 24/20

SLEDS4 rounds:80yd Sled Pull Shuttle 90/4580yd Farmers Walk 53/35(alternate rounds with a partner)  2 rounds: 80yd Backward Drag Shuttle 90/45(alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch

CROSSFIT For load:Barbell Bent Over Row 10-8-6-4*follow each set with 15 rear delt fly AMRAP 20:00 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle 80yd

UPPER BODY 3 rounds: No rest between exercises.8-12 Pec Deck 8-12 Chest Press8-12 Triceps Pushdown(alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Rear Delt Fly 8-12 Seated

CROSSFITClean + JerkBuild to a Heavy Set of 3+3-20/10lbs: 3(3+3) 4 rounds with a partner for time:500m Assault Bike10 Thruster 95/6515 Pull-up20 Push-up(alternate rounds with

CROSSFIT3 rounds for time: 400m Run 15 Russian Kettlebell Swing 53/3550 Sit-up 15 Russian kettlebell Swing  ____________________________________ STRONGFIT Back Squat 12(L) 10(M) 8(MH) 6(H)  2 rounds: 8 Bulgarian Split Squat 8 Single

CROSSFITFor load:Push-Press 4-4-4-4-4*follow each set with 15 band face pull For time:750m Row 35 Double Under 25 Wall Ball Shot 20/1435 Double Under 25 Wall Ball Shot 35 Double Under 25

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd

CROSSFIT For load:Bent Over Barbell Row 6-6-6-6-6*follow each set with 15 rear delt fly For time:21 Single-Arm Devil Press 50/35150′ DB Walking Lunge 50/3515 Single-Arm Devil

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 Clean & JerkBuild to a Moderately Heavy Set of 3 -20/10lbs: 3×3 With a partner for time:33-27-21-15-9Calorie RowDeadlift 185/125Calorie Assault BikeToes to Bar(“resting” partner must

CROSSFIT For load:Barbell Lunge 4-4-4-4-4 (each leg)*follow each set with 15 glute bridge 5 rounds for time:200m Run15 Wall Ball 20/1410 Pull-up5 Wall Walk _________________________________ STRONGFITCycle

CROSSFIT For load:Push Press 6-6-6-6-6*follow each set with 15 band face pull AMRAP 10:0010 KB Swing 53/3510 Box Jump 24/20 ________________________________ STRONGFIT Cycle 6/Week 3“Juarez Valley 8”8-1-7-2-6-3-5-4

SLEDS2 rounds: 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle (alternate shuttles with a partner)  2 rounds: 80yd Sled Pull Shuttle 135/90(alternate shuttles with a

CROSSFIT For load:Bent Barbell Row 8-8-8-8-8*follow each set with 15 rear delt fly For time:30-20-10Wall Ball 20/14Calorie RowBurpee Over Rower ______________________________ STRONGFIT Cycle 6/Week 2Bent Dumbbell Row 8(L)

UPPERBODY “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 that you can

CROSSFIT For quality:10-15-20-15-10Bicycle Crunch (each side)Weighted Sit-up “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat ____________________________

CROSSFIT For load:Barbell Lunge 5-5-5-5 (each leg) *follow each set with 15 glute bridge 2 rounds for total reps:AMRAP 3:0030 Double Under10 Hand Release Push-up(rest 1:00 after

CROSSFIT For load:Push Press 8-8-8-8-8*follow each set with 15 band face pull  For time:1000m Assault Bike30 DB Snatch 50/35400m Run30 DB Snatch1000m Assault Bike _____________________________ STRONGFIT Cycle

SLEDS8 rounds for load:40yd Sled Pull (alternate shuttles with a partner)  2 rounds for load:80yd Backward Drag (alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280%

CROSSFITThruster3-2-2-1-1-1(make consistent increases) 2 rounds for time:30 Wall Ball Shot 20/1430 Pull-up30 Box Jump 24/2030 Push-up30 Kettlebell Swing 53/3530 Sit-up ___________________________ STRONGFITCycle 6/Week 1Bent Dumbbell

UPPER BODY 9-12-15No rest between exercises.Chest PressLat Pulldown(alternate rounds with a partner) 9-12-15No rest between exercises.Shoulder PressSeated Row (alternate rounds with a partner) 9-12-15No rest between exercises.Machine

CROSSFIT 3 rounds for quality:15 Back Extension15 Weighted Sit-upMax L-Sit Hold 5 rounds for distance:AMRAP 3:001 Rope Climb10 Burpee to 6″30 Double UnderMax Distance Row(1:00 rest

CROSSFIT Barbell Lunge (each leg)6(L) 6(M) 2×6(MH) 3 rounds for time:15 Toes to Bar15 Box Jump Over 24/2015 Front Squat 135/95(2:00 rest between rounds) _____________________________ STRONGFIT Cycle

CROSSFIT For load:Single-Arm DB Push-Press 10-8-6-4*15 Band Pull Apart after each set “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up ____________________________ STRONGFIT Cycle 6/Week 1“Juarez Valley

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 For load:Thruster 2-2-2-2-2(make consistent increases) For time:30/24 Calorie Row20 DB Clean & Jerk 50/35 30/24 Calorie Row20 DB Clean & Jerk 30/24 Calorie Row  ________________________________ STRONGFIT Cycle 5/Week

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Machine Dip (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12 Seated

CROSSFIT 3 rounds for quality:10 Parallette Passthrough:15 L-Sit Hold30 Mountain Climber:30 Tall Plank Shoulder Tap AMRAP 20:00 with a partner10-20-30-40-50-etc…Wall Ball 20/14KB Swing 53/35Pull-up*100 Double Under

CROSSFIT Power Clean4(L) 3(M) 2(MH) 1(H) 2 rounds for time:1000/800m Assault Bike50 Sit-up35 Burpee400m Run(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 5/Week 3Back Squat 5-5-5-5-5(make consistent increases)

Labor Day Hours!7:00a-10:00a Open Gym ___________________________ CROSSFIT For load:Single-Arm DB Push-Press 6-6-6-6-6*15 Band Pull Apart after each set For total time:80yd Sled Push Shuttle 90/4521 Power

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

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

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

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

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) 

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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

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%

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)

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

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

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

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

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

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

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

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