Workout of the Day Five sets for times of: Row 500 Meters 50 Double-Unders 15 Toes to Bar Rest 3 minutes
2013 02 21
Workout of the Day A. Five sets of: Shoulder Press x 2-4 reps @ 21X1 Rest 90 seconds Weighted Pull-Ups x 2 reps @ 21X0 Rest 90 seconds B. Complete rounds of 21, 15 and 9 reps for time of: 115/75 lb Shoulder to Overhead Pull-Ups (take the…
2013 02 20
21 February 2013 – STRENGTH – Deload
Deload Week - Conditioning Focus A. Every Minute on the Minute for 10 minutes complete 3 Overhead Presses at 65% of 1RM B. In 20 Minutes complete as many rounds and reps as possible of: 250 Meter Row 25 Push-Ups
2013 02 20
Workout of the Day A. Three sets of: Walking Lunges with Barbell x 20 steps @ 1010 (10 steps/leg) Rest 60 seconds Front Leaning Rest on Rings x 90second holds Rest 60 seconds; B. For time: 400 Meter Run 30 Front Squats (Heavy) 30 Box Jumps (High)…
2013 02 19
19 February 2013 – STRENGTH – Deload Week
STRENGTH Workout of the Day A. Every Minute on the Minute for 10 minutes complete 3 Power Cleans @ 70% of 1RM B. Three Rounds for QUALITY: 20 Weighted Lunges (10/Leg) 20 Pull-Ups 20 KB swings 20 Barbell Roll-outs 20 Romanian Deadlifts Keep weights heavy-ish, but not…
2013 02 18
Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 90 seconds Ring Dips x 12-15 reps Rest 90 seconds B. Against a two minute running clock, complete as many rounds and reps as possible of: 155/105 lb. Deadlift x 12 155/105 lb. Hang Power…
2013 02 18
Workout of the Day “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one…
2013 02 17
Hey EVF - Just a quick announcement to let you know that tomorrow's schedule has changed a bit. There will be no 5a class tomorrow and no Youth Classes tomorrow. We have also added an 1130a class to the schedule See everyone tomorrow!
2013 02 17
2013 02 17
16 February 2013 – STRENGTH – Floor Press 1’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1'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 02 15