Zoom Schedule
8:00a EVCF Home Workout with Samuel
12:00p Barbell with Meriah
4:00p EVCF Home Workout with Nick
6:00p EVCF Home Workout with Nick
*Links in EVCF Facebook Group
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Home Workout
2 rounds for time:
45 Air Squat
45 Sit-up
45 Superman
30 Star Jump
30 Flutter Kick (each leg)
30 Push-up
15 Steps Walking Lunge (each leg)
15 Russian Twist (over and back)
15 Wide Push-up
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Barbell Home Workout
5 rounds for load:
Don’t set the bar down.
12 Reverse Grip Biceps Curl
12 Bent Row
12 Overhead Triceps Extension
12 Shoulder Press
12 Biceps Curl
12 Upright Row
12 Skull Crusher
12 Floor Press
(rest 2:00 between rounds)
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Competitor
At 80% of 1RM:
Every 1:00 for 10:00
1 Clean
Barbell Walking Lunge 6-6-6 (each leg)
For time:
21-15-9
Kettlebell Swing 53/35
Box Jump 24/20
Burpee
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Weightlifting
Clean
70% 1×2
75% 1×2
80% 2×2
Clean Pull
100% 4×3
Front Squat
70% 1×3
75% 1×3
80% 1×3
Bent Barbell Row 12-10-8-6
(make consistent increases)
Barbell Shrug 12-10-8-6
(make consistent increases)
“A little flattery will support a man through great fatigue.”
~James Monroe
