6:00p-8:00p EVCF Charity Event: Feed my Starving Children
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Upper Body (8a/9a/5p)
3 rounds:
No rest between exercises.
12-15 Dumbbell Incline Press
12-15 Polaris Pec Deck
12-15 Hammer Strength Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Supinated Nautilus Pulldown
12-15 Nautilus Pullover
12-15 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Hammer Strength Shoulder Press
12-15 Nautilus Lateral Raise
12-15 Cybex Seated Dip
(alternate rounds with a partner)
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3 rounds:
No rest between exercises.
12-15 Hammer Strength High Row
12-15 Nautilus Rowing Torso
12-15 Hammer Strength Low Row
(alternate rounds with a partner)
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Sleds (6p)
2 rounds:
60yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m Farmers Walk 53/35)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
(200m Recovery Jog)
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FitEssentials (6p)
Sleds
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Weightlifting (5p)
Power Snatch + Snatch*
85% 4(1+1)
* hold weight at the top for 3-5 seconds before dropping
Power Clean + Push Press*
80% 4(2+2)
* hold weight at the top for 3-5 seconds before dropping
Barbell Lunge (alt legs)
5×7 -choose weight-
(7 each leg)
“The mere imparting of information is not education.”
~Carter G. Woodson
~Carter G. Woodson
