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26 January 2013 – STRENGTH – Deadlift 5s

STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (5'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…

2013 01 25

26 January 2013

By: EVF Performance 0

Workout of the Day In teams of two, complete 10 rounds for time of: 10 Thrusters (115/75 lbs.) 10 Pull-Ups 400 Meter Row Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does…

2013 01 25

Kb, Wb, and Row!

By: EVF Performance 0

Workout of the Day A. Five sets of: Hang Clean x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10 reps 250 Meter Row

2013 01 24

24 January 2013 – STRENGTH – Press 5’s

By: EVF Performance 0

STRENGTH Workout of the Day MAIN EVENT 1A) Press (5'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…

2013 01 23

24 January 2013

By: EVF Performance 0

Workout of the Day A. Five or Six sets of: Floor Press @ 21X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the Floor press, perform the following…

2013 01 23

23 January 2013

By: EVF Performance 0

Workout of the Day A. Six sets of: Deadlift @ 2111 (set 1 = 3 reps, set 2 = 2, set 3 = 1, then repeat – 3, 2, 1 for sets 4-6) (Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt.) Rest…

2013 01 22

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…

2013 01 21

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

2013 01 21