January 2013

3 rounds for total reps: Deficit Handstand Push-ups 12″/8″ (rest 1:30) For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings 53/35 60 Sit-ups 70 Burpees “It’s not what you do once in a while, it’s what you do day in and day out that makes the difference.” ~Jenny Craig

3 rounds for load: 2 Power Cleans/2 Push Presses (rest 1:30) “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups “The elevator to success is out of order. You’ll have to use the stairs… one step at a time.” ~Joe Girard  

12:00p Open Gym

EVCF will have athletes at Event 1 of the IACS 7:00a Running Club at South Mountain (carpool leaves EVCF at 6:30a) 8:00a Open Gym 9:00a Team Workout 10:00a Mobility 11:00a Romanian Conditioning 12-2p Weightlifting Club

For load: Every 1:00 for 10:00 1 Power Clean/1 Front Squat/1 Jerk (add weight every set) For total reps: Every 1:00 for 10:00 Odd Min: Ring Dips Even Min: HSPU (start every min. w/ 20 Double Unders) (Pick reps before starting) AMRAP 3:00 Over the Box Jump Burpees 24/20 “When you are content to be

4:00p Open Gym 5:00p Kettlebell 5-7p Weightlifting 7:00p Powerlifting 7:00p Running Club

For time: 30 Thrusters 95/65 10 Pull-ups 20 Thrusters 20 Pull-ups 10 Thrusters 30 Pull-ups “Obsessed is just a word the lazy use to describe the dedicated.” ~Anonymous

For total reps: Handstand Push-up (12″/8″ deficit) Rest 2:00 Handstand Push-up Rest 1:30 Handstand Push-up Rest 1:00 Handstand Push-up Rest :30 Handstand Push-up 3 rounds for total reps: Handstand Push-up/Double Unders 3 rounds for time: 500m Row (rest 3:00) “People who are successful succeed because they consider each mistake an opportunity to learn – not

For load: Over head Squat 3-3-3 (rest 1:30 between sets) For load: Every 1:00 for 10:00 2 Clean/1 Jerk (add weight every set) 5 rounds for time: 5 Deadlifts 275/185 10 Bar Facing Burpees “We do not stop exercising because we grow old, we grow old because we stop exercising.” ~Dr. Kenneth Cooper

12:00p Open Gym