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Author: EVF Performance

22 January 2013 – STRENGTH – Squat 5’s

By: EVF Performance 0

STRENGTH Workout of the Day                                     MAIN EVENT:   1) Squat (5's week)   [All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off…
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2013 01 21

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22 January 2013

By: EVF Performance 0

Workout of the Day   A. Five sets of: Press x 2-4 reps @ 20X1 Rest 90 seconds Toes-to-Bar x 10-15 reps Rest 90 seconds   B. Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 30 Push-Ups 400 Meter Run      
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2013 01 21

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21 January 2013

By: EVF Performance 0

Workout of the Day                                                                       A. Five sets of: Back Squat @ 30X0 tempo Rest 3-4…
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2013 01 20

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20 January 2013

By: EVF Performance 0

REST!!!  
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2013 01 20

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19 January 2013 – STRENGTH – “Deload”

By: EVF Performance 0

STRENGTH Workout of the Day   1) Floor Press 5 x 5 (60% of 1RM)   2) Barbell Complex Deadlifts x 5 reps Barbell Rows x 5 reps Hang Cleans x 5 reps Push Press x 5 reps Back Squat x 5 reps Complete 5 rounds.  Rest 2-3 minutes in…
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2013 01 19

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19 January 2013

By: EVF Performance 0

Workout of the Day                                                                   In teams of three, with only one person working at a time, complete…
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2013 01 18

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18 January 2013

By: EVF Performance 0

Workout of the Day   A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2…
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2013 01 17

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EVF NIGHT AT THE PENROSE

By: EVF Performance 0

Hey EVF'ers -   We are planning another night out at our favorite local watering hole, The Penrose (2nd avenue between 82nd and 83rd street).   Come on by Sunday night from 7p onwards to grab a drink, a bite to eat, and to toast Eric for his birthday!  …
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2013 01 17

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17 January 2013 – STRENGTH – Deload

By: EVF Performance 0

STRENGTH Workout of the Day     1) Squat 5 x 5 (work up to 60-70% of your 1RM)   2) 3 rounds for quality and minimum rest: 20 Weighted Lunges 20 Toes to Bar 20 Good Mornings 20 Kettlebell Swings Pick challenging weights, but try to do sets unbroken…
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2013 01 17

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17 January 2013

By: EVF Performance 0

Workout of the Day   A. Five sets of: Pistols x 6-8 reps each leg (loaded if possible) Rest 60 seconds Single-kettlebell Row x 8-10 reps @ 2111 Rest 60 seconds     B. Complete as many rounds and reps as possible in 12 minutes of: 135/95lb Ground to Overhead…
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2013 01 16

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CLICK HERE to get started if you are visiting from out of town.

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