Zoom Schedule
9:00a EVCF FAMILY Home Workout with Samuel
12:30p FitEssentials With Shanna
5:00p Flexibility & Core with Shanna
5:45p FitEssentials With Shanna
*Links in EVCF Facebook Group.
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Home Workout
10 rounds:
10 Tuck Jump
50m Sprint
(walk back recovery)
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Competitor For total reps:
Every 1:00 for 20:00
Odd min: Bar Muscle-up
Even min: Handstand Push-up
*start every minute with 20 double under.
(choose reps prior to start. unbroken)
For time:
60 Sit-up
40 Burpee
50 Sit-up
30 Burpee
40 Sit-up
20 Burpee
AMRAP 12:00
3 Strict Press 95/65
6 Dip
9 Pull-up
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Weightlifting
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 3×2
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)
“Noise proves nothing. Often a hen who has merely laid an egg cackles as if she laid an asteroid.”
~Mark Twain
