Zoom Schedule
8:00a EVCF Home Workout with Sam
12:00p Barbell with Meriah
4:00p EVCF Home Workout with Nick
6:00p EVCF Home Workout with Nick
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Home Workout
AMRAP 20:00
20 Pike Push-up
30 Steps Walking Lunge
20 Kick Sit (each side)
30 Superman
20 Push-up
30 Jumping Jack
20 V-up
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Barbell Home Workout
5 rounds:
No rest between exercises.
10 Bench Press or Floor Press
10 Bent Barbell Row
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Dips or Bench Dips
10 Barbell Pullover
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Standing Shoulder Press
10 Upright Row
(rest 1:00 between rounds)
5 rounds:
No rest between exercises.
10 Overhead Triceps Extension
10 Barbell Biceps Curl
(rest 1:00 between rounds)
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Competitor
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Barbell Walking Lunge 8-8-8 (each leg)
AMRAP 20:00
20 Pike Push-up
30 Steps Walking Lunge
20 Kick Sit (each side)
30 Superman
20 Push-up
30 Jumping Jack
20 V-up
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Weightlifting
Clean
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 2×3
75% 3×2
Bent Barbell Row 10-10-10-10
(make consistent increases)
Barbell Shrug 10-10-10-10
(make consistent increases)
“People seldom see the halting and painful steps by which the most insignificant success is achieved.”
~Anne Sullivan
