Zoom Schedule
9:00a EVCF FAMILY Home Workout with Sam
12:30p FitEssentials with Shanna
3:00p Athletic Trainer Q&A w/Marie Finamore
5:00p Flexibility & Core with Shanna
5:45p FitEssentials With Shanna
*Links in EVCF Facebook Group
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Home Workout
8 rounds:
100m Jog
100m Sprint
100m Walk
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Competitor
8 rounds:
100m Jog
100m Sprint
100m Walk
4 rounds for time:
25 Wall Ball Shot 20/14
20 Pull-up
15 Ring Dip
10 Power Clean 135/95
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Weightlifting
Power Clean
70% 2×3
75% 3×2
Push Press
75% 4×3
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
Front Plate Raise 4×10
(constant load)
Triceps Extension 10-10-10-10
(make consistent increases)
“The boisterous sea of liberty is never without a wave.”
~Thomas Jefferson
