Elite Fitness & Strength

April 1, 2021 Workout of the Day @ EFS Warm-Up: 4 sets x 5 reps Deadlifts ... Pass Thrus Strict Press Good Mornings Jumping Squats Strength - E2M x 12 mins (6 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 6 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. WOD - For time: 800m Run 40 Front Rack Alt Rev Lunges 20 Box Jump Overs (24/20) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

March 31, 2021 Workout of the Day @ EFS Warm up: 45 on/15 off Forearm plank... Right plank Right plank lifts MCs Left plank Left plank lifts Hollow Tall Plank hold Stretch WOD: 2 Rounds 2 mins on/2mins off (38min) 30/20 Cal AB 30/20 Straight leg situps 30/20 Cal Row 30/20 Burpees 30/20 SDHPS 95/65 Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

March 30, 2021 Workout of the Day @ EFS Warm-Up: Outdoor Agility Drills... Stretch Strength: Durante Core 5 Rounds for Time 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest WOD - 12 minutes AMRAP: 40 DUs (JJs or 2:1) 20 KBs (53/35) 10 KB Squat Cleans (53/35) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

March 29, 2021 Workout of the Day @ EFS Warm-Up: 800m run... Stretch Strength: Deadlift *Set 1 8 reps @ 50% *Set 2 6 reps @ 60% *Set 3 4 reps @ 70% *Set 4 2 reps @ 80% *Set 5 2 reps @ 90% WOD - DT 5 RFT: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

March 26, 2021 Workout of the Day @ EFS Warm-Up: 2 sets 60 Seconds Alt Plank Toe Touches... 60 Seconds Ground to Sky Touches 60 Seconds of Pigeon Stretch each side 60 Seconds of Sampson Pulses each side 60 Seconds of Deep Lunge Jumps WOD - E8M x 32 mins (4 sets) for times: 36/28 Cal AB or 42/34 Cal Row 800 Meter Run 50 Double-Unders (JJs or 2:1) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Jan 16, 2021 Workout of the Day @ EFS Warmup - Two sets of: 30 Sec Side Plank Each Side... 60 Sec of Tempo BW Hip Bridges 2.2.2.1 30 Sec of Divebomber Push-Ups 60 Sec of Downward Dog Stretch 60 Sec of Alt Plank Lunge Jumps Stretch WOD - Three rounds for time of: 800 Meter Run 30 Alt Star V-Ups 20 Sprawls 10 OH Squats (115/75) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Jan 15, 2021 Workout of the Day @ EFS Warm-Up: 2 sets 90 JJs... 60 sec Plank 300m run Stretch Strength: 3 Sets (53/35) 10 KB Single Arm Bent Over Rows Each 100 Hollow Flutter Kicks WOD: 20 min AMRAP 5 KB Curls (53/35) 10 Plank Walk Outs 15 KBs (53/35) 20 Plank Kick Throughs Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Jan 14, 2021 Workout of the Day @ EFS Warm-Up: 2 sets 300m Run... Lateral Banded Side Steps x 60 secs Good Mornings x 60 secs Russian Baby Makers x 60 secs Tempo Front Squats x 60 secs Stretch Three Sets: 1 Cluster* + 3 Thrusters (use light to medium weight barbell) Then Every 2 mins for 8 minutes (4 sets): Front Squat *Set 1 2 reps @ 85% *Set 2 1 rep @ 90% *Set 3 1 rep @ 95% *Set 4 Max reps @ 85% Every 5 minutes, for 15 minutes (3 sets) for times: 30 Hollow Rocks 20 Thrusters (75/55) 10 Double Bar-Over Burpees Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Dec 19, 2020 Workout of the Day @ EFS Warm-Up: 3 sets 300m run... Inch Worms x 30 secs Russian Baby Makers x 30 secs Sampson Pulse x 30 secs each Pigeon Stretch x 30 secs each Stretch WOD: 2 RFT Row 1000 Meters (2400m Bike) 20 Burpee Box Jumps (24/20) 40 HRPUs 60 KBs (53/35) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

We do outdoor fitness right!!! Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

You know who you are in my phone Jan 13, 2021 Workout of the Day @ EFS... Warmup - 3 sets of: 60 seconds of Butt Kicks 30 seconds of Plank Toe Touches 30 seconds of Pigeon Pulses per Leg 60 seconds of Curtsy Squats 60 seconds of Plank Stretch WOD - For time: 1000 Meter Row (or 2400m bike) 800 Meter Run 150 DUs (JJs or 2:1) 100 Walking Lunges 150 DUs (JJs or 2:1) 800 Meter Run 1000 Meter Row (or 2400m bike) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Jan 12, 2021 Workout of the Day @ EFS Warmup: 3 rounds 300 Meter Run... 10 Burpees Stretch E2M x 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk WOD - For time: 30 V-Ups 30 Shoulder to Overhead (115/75 lbs) 30 Supinated Bent Over Barbell Row 30 Shoulder to Overhead 30 V-Ups Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Dec 18, 2020 Workout of the Day @ EFS Warm-Up: Two sets of... 30 Crab Toe Touches ... 30 Alternating Single-Leg V-Ups 30 Right Fire Hydrants 30 Left Fire Hydrants 30 Bird Dogs Stretch Strength - EMOM x 10 mins (5 sets) Squat Clean x 2 reps Work up in weight WOD - 6 RFT 21 Slam Balls (20/14) 15 MB Sit-ups 9 Hang Squat Cleans (95/65) Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Dec 17, 2020 Workout of the Day @ EFS Warm-Up: Tabata 1. R Single Arm Plank... L Single Arm Plank 2. MCs Lunges Jumps 3. 800m Run Stretch Movement Review WOD - E5M x 30 mins (6 sets) 5 Strict Press 10 Push Presses 20 Sprawls 40 DUs 80 Shoulder Taps Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Dec 16, 2020 Workout of the Day @ EFS Warm-Up: Ab session 100 Knee Tucks... 100 Right Oblique Crunches 100 Left Oblique Crunches 100 Reverse Crunches Stretch Every 2 minutes, for 8 minutes (4 sets): Tempo Front Squat @ 32X1 3 reps @ 70% of 1-RM Front Squat WOD - For time: 300m Run 30 Front Squats (95/65) 600m Run 60 Air Balls (20/14) 900m Run 90 Alt Lunges 900m Run 60 Air Balls 600m Run 30 Front Squats 300m Run Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness

Dec 15, 2020 Workout of the Day @ EFS Warm-Up: 2 Rounds 300m run... 20 MCs 10 Single-Leg Ground to Sky Touches 300m run 20 Alternating Cossack Squats 10 Sprawls Stretch WOD 1 - EMOM x 12min (3 sets): Station 1 Curtsy Squat x 8 reps each Station 2 Hamstring Curls x 15 reps Station 3 Hollow Body Hold x 45 sec Station 4 Heavy KBs x 15 reps WOD 2 - For max reps: 4 Min of MB Burpee Box Step-ups (20/14, 24/20) Rest 60 seconds, and then WOD 3 - For max calories: 4 Min of Rowing or AB Keep the effort #efs #efit #efitness #elitefitness #elitefitnessstrength #thesweatlife #outdoorfitness