May 2020

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.____________________________ Home WorkoutAMRAP 20:003-6-9-12-15…Jumping JackMountain ClimberLeg LeverBurpee______________________________ Barbell Home Workout5 rounds:No rest between exercises.5 Close Grip Bench Press5 Weighted Chin-up10 Overhead Triceps Extension10 Biceps Curl(rest 1:30 between rounds) 5 rounds:No rest between exercises.5 Shoulder Press5 […]

Zoom Schedule 12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________ Home Workout For time:5k Run________________________ Weightlifting Power Snatch 75% 4×3 Push Press 70% 1×375% 1×380% 1×385% 2×2 Press in Split 8-5-5-3-3-3(make consistent increases)Weighted Dip 8-5-5-3-3-3(make consistent increases) Weighted Plank Hold 4x :10 -choose weight-(increase weight from

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________________ Home Workout Static Holds1:00 Wall Sit1:00 Plank Hold 1:00 Superman Hold (rest 1:00) For total reps:5:00 AMRAP: Push-up 5:00 AMRAP: Sit-up 5:00 AMRAP: Air Squat (rest 1:00) Static Holds1:00 Superman

Zoom Schedule9:00a FAMILY Workout with Sam 12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________________ Home Workout 8 rounds:200m Run 200m Recovery Jog(record splits for 200m runs)_________________________________ Competitor AMRAP 7:003 Bar Muscle-up 4 Strict Handstand Push-up 5 Dumbbell Step-up 24/20 (single dumbbell) 50/35 (rest 7:00) AMRAP

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group._____________________________ Home Workout 4 rounds for total reps::30 Hindu Push-up :30 Kick Sit:30 Split Jump:30 Pike Push-up :30 V-Up :30 Frog Squat :30 Wide Push-up :30 Russian Twist :30

Zoom Schedule9:00a Home Workout with Sam*Link in EVCF Facebook Group. ___________________________________ Weightlifting Snatch 3 waves:75% 1×180% 1×185% 1×1 Clean + Jerk 2 waves:75% 1+280% 1+2 85% 1+21.5 Front Squat Build to a heavy set of 3 RDL 4-4-4 “There is nothing which we receive with so much reluctance as advice.” ~Joseph Addison