Workout of the Day – Saturday December 5th
Warm up 4 rounds, 45/15 Push ups Squats Glute bridges Squat thursts Conditioning 25min AMRAP 10 HSPU 20 burpees 30 KBS (53/35) Optional: 3k run or Bike
2020 12 04
Workout of the Day – Friday December 4th
Warm up 2 rounds 15 KB weighted sit ups 30sec hollow hold 12 KB good mornings 1min plank 10 push up Strength Bench Press 5 x 5 Conditioning 5 rounds 12 OHS 135/85 10 box jump over 12 shoulder to overhead 150m row
2020 12 03
Workout of the Day – Thursday December 3rd
Warm up 2 Rounds 10 jump squats 20 sit ups 20 penguins 20 Toes to rig 20sec bar hang 10 thrusters Skill A) Tabata Kipping (8rds 20/10) Level 1: Kip swing Level 2: Kipping pull ups Level 3: Kipping C2B/ butterfly practice B) 4 rounds, Max effort, rest 45sec between…
2020 12 02
Workout of the Day – Wednesday December 2nd
Warm up 2 rounds 7 cleans 15sec hollow hold, into 10 V-ups 10 front squats 1min plank 7 hang cleans 40 single unders Strength 2 Clean pull + 1 hang clean + 1 clean x5 Conditioning 4 x 3min AMRAP 8 pullups 8 goblet squats (50/35) 8 box jumps (24/20)…
2020 12 01
Workout of the Day – Tuesday December 1st
Warm up 2 rounds 10 behind the neck/ front rack alternating press 20 russian twists 30sec side plak (Each side) 8 tempo OHS (3 count down) 15 supermans 7 squat thrusts Strength Deadlift 5 x 3 Conditioning 7 rounds 2 bar muscle up or 6 c2b or 8 pullups 4…
2020 11 30
Workout of the Day – Monday November 30th
Warm up 2 Rounds 8 front squats (6 ct down) 40sec bottom of the squat hold 20 supermans 40sec parallel squat hold 20 crunches 10 push press 10 jump lunges Strength Front squat 5-5-5-4-4 Conditioning For time 50 wallballs 150 double unders 40 wallballs 200 double unders 50 wallballs 150…
2020 11 29
Workout of the Day – Sunday November 29th
Warm up 2 rounds 6 tempo squats (6ct down) 30 single unders 20 v-ups 30sec plank 12 PVC OH lunges 15 PVC pass thrus Strength Hang power Snatch 6 x 2 Ascend to 80% Conditioning 4 rounds 10 kb snatch 53/35 10 OHS 135/85 250m row
2020 11 28
Workout of the Day – Saturday November 28th
Warm up 1k row Then, 2 rounds 15 squats 15 ring rows 10 push ups 10 burpees Conditioning 3 rounds 15 wallballs 20/14 15 ring dips 15 box jumps 24/20 Rest 90sec 2 rounds 25 pull ups 30 kbs 53/35 Rest 90sec 30 Single arm KB Thrusters 53/35
2020 11 27
Workout of the Day – Friday November 27th
warm up 3 rounds 6 cleans 20 single leg V-ups 6 jerks 15 weighted crunches 20sec handstand hold 8 burpees Strength Hang squat clean 6 x 2 Ascending while maintaining form Conditioning 15 min AMRAP 3-6-9-12-15-18-21-24... Ground to Overhead 135/85 Toes to bar
2020 11 26
Workout of the Day – Thursday November 26th
Happy Thanksgiving! Enjoy the rest day and a good meal with friends and family! #TeamEVF
2020 11 25