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Author: EVF Performance

5 January 2012 – STRENGTH – Press 1’s

By: EVF Performance 0

STRENGTH Workout of the Day                                   MAIN EVENT:   ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS     1A) Press (1's week)   [All numbers are based off of 90% of your 1-RM.…
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2013 01 05

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4 January 2013

By: EVF Performance 0

Workout of the Day   A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60 seconds     B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots…
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2013 01 04

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3 January 2013 – STRENGTH – Deadlift 3’s

By: EVF Performance 0

STRENGTH Workout of the Day   MAIN EVENT:   1) Deadlift (3's week)   [All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off of 40% of 90% of your 1-RM.  If you're working off of a 185 1-RM Max, all…
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2013 01 03

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3 January 2013

By: EVF Performance 0

Workout of the Day                       A. Floor Press Set 1 – x 5 reps @ 80% of 1-RM Set 2 – x 3 reps @ 85% of 1-RM Set 3 – x 3 reps @ 90% of 1-RM Set 4…
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2013 01 03

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2 January 2013

By: EVF Performance 0

Workout of the Day A. Five sets of: Back Squat x 4-6 reps @ 30X1 Rest 3 minutes between sets and use that time to work shoulder mobility     B. In teams of three, alternating complete rounds, complete four rounds each for time of: 135/95 lbs Thrusters x 5…
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2013 01 02

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1 January 2013 – HAPPY NEW YEAR

By: EVF Performance 0

                                    Workout of the Day   A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups,…
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2013 01 01

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1 January 2013 – STRENGTH – Bench 3’s

By: EVF Performance 0

  STRENGTH Workout of the Day   ***Come in at any point today to get the strength workout done.  Gym hours today are 10:00am - 330pm with an open gym schedule of 1230pm-330pm     MAIN EVENT:   1A) Bench Press (3's week) [All numbers are based off of 90%…
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2013 01 01

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31 December 2012

By: EVF Performance 0

Workout of the Day   A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep…
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2012 12 31

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30 December 2012

By: EVF Performance 0

REST DAY!!!
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2012 12 30

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29 December 2012 – STRENGTH – Squat 3’s

By: EVF Performance 0

Strength Workout of the Day                                             MAIN EVENT:   1) Squat (3's week)   ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS   [All numbers are based off of…
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2012 12 29

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