CROSSFIT
4 rounds:
6-8 Romanian Deadlift
12-15 Hamstring Curl
For time:
9 Snatch 95/65
9 Strict Pull-up
15 Power Clean 135/95
15 Chest to Bar Pull-up
21 Deadlift 185/125
21 Kipping/Butterfly Pull-up
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STRONGFIT
Week 2
4 rounds:
:30 Assault Bike (slow)
:30 Assault Bike (medium)
:30 AbMachine
AMRAP 25:00
7 Trap Bar Deadlift
40m Sled Push Shuttle
250m Row
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Run
10 Front Squat (empty bar)
10 V-up
Power Clean (barbell cycling)
10(L) 10(M) 2×10(MH)
Romanian Deadlift
8(L) 8(M) 2×8(H)
3 rounds:
10-12 Goblet Squat
10-12 Hip Thrust
(alt. sets with partner)
For time:
9 Snatch 135/95
9 Strict Pull-up
15 Power Clean 185/125
15 Chest to Bar Pull-up
21 Deadlift 225/155
21 Kipping/Butterfly Pull-up
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POWERBUILDING
Trap Bar Deadlift
2×6 (M)
Good Morning
3×8(M)
Single-Arm Hammer Strength Front Pulldown
10(L) 10(M) 10(M) 10(M)
EZ Bar Preacher Curl
12(L) 12(M) 12(M) 12(M)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
East Valley Strength’s ASU Intern Alex Brewton
“I am a senior year sports science student with plans to become a certified strength and conditioning coach. Professionally, I am still looking to find where I fit into the industry, whether that be coaching for the private or occupational sector, or for collegiate/professional sports. This is a departure from my past experience, but one that is welcomed and I look forward to learning from everyone at East Valley. Personally, I want to improve my performance in the gym, particularly in weightlifting, and I can think of a better place to do so. In my free time I love to play/listen to music, cook and eat good food, I have a passion for community building and I recently started reading consistently again. Overall, I am excited to join the team, get to know everyone, learn, and to set and surpass goals together.”
