EVF Performance | EVF Performance

Workout of the day – Wednesday December 22nd

Warm up 3 rounds: 10 BB kang squats 10 BB jump squats 5/side windmills w/ KB or DB Back squat 5 reps at 65% of your 1RM 5 reps at 75% of your 1RM Max reps at 85% of your 1RM Compare to 11/24 (first week of the cycle) -…

2021 12 21

Workout of the day – Tuesday December 21st

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks holding a PVC pipe overhead 10 PVC passthroughs 5 inchworms 500m/400m ski erg Gymnastics - toes-to-bar challenge 3 Rounds 3 Reps of 3 sec UP Tempo Strict-to-Bar (1sec down) 3 Reps of 3 sec DOWN Tempo Strict-to-Bar (1sec up) -- rest 2 min…

2021 12 20

Workout of the day – Monday December 20th

By: EVF Performance 0

Warm up Row 500m/400m then: 10 Russian baby makers 10 sumo stance squats 10 sumo stand BB good mornings Clean & Jerk complex waves 3 Squat Cleans + 3 jerks at 65% 2 Squat Cleans + 2 jerks at 70% 1 Squat Clean + 1 jerk at 75% 3 Squat…

2021 12 19

Workout of the day – Sunday December 19th

By: EVF Performance 0

Warm up 3 rounds 50 ft. bear crawl forward 50 ft. bear crawl backward 15 sec per arm single arm dead hang 10 plank shoulder taps Overhead stability / unilateral strength 16 min alternating EMOM (choose a load that is challenging enough but allows to maintain form and to complete…

2021 12 18

Workout of the day – Saturday December 18th

By: EVF Performance 0

Warm up Coach's choice Partner WOD Partner WOD - for time: 50 Deadlifts 135/95 lbs 20 Syncro Burpees 20 Shoulder-to-overhead 135/95 lbs 60 Front squats 115/75 lbs 20 Syncro Burpees 30 Hang Power Clean 115/75 lbs 70 Front Rack Reverse Lunges 95/65 lbs 20 Syncro Burpees 40 Hang Snatches 95/65…

2021 12 17

Workout of the day – Friday December 17th

By: EVF Performance 0

Warm up 4 rounds 10 Kettlebell Swings 10 Goblet Lunges Time cap: 7 min Deadlift 8 at 60% 6 at 65% 5 at 70% 4 at 75% 1 at 80% Focus on moving the weight up as fast as you can. All sets should move well. Time cap: 17 min…

2021 12 16

Workout of the day – Thursday December 16th

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 3 wall walks Pushing challenge 9 min EMOM Min 1: 30 Handstand Shoulder tap Min 2: 12 Russian pushups Min 3: 12 "downscaled" pushups** At the end of the EMOM, rest 3 mins,…

2021 12 15

Workout of the day – Wednesday December 15th

By: EVF Performance 0

Warm up 6 min AMRAP 15 Glute bridges 10 Spiderman steps 5 burpees to target Back squat 5 reps at 40% of your 1RM 5 reps at 50% of your 1RM 5 reps at 60% of your 1RM This is purposely light, within a short deload mid-cycle. But stand up…

2021 12 14

Workout of the day – Tuesday December 14th

By: EVF Performance 0

Warm up 3 rounds 5 yoga pushups 10 supermen with PVC held overhead 15 hollow rocks 20 double unders Gymnastics - toes-to-bar challenge 3 Rounds for max quality reps: 30sec on/30sec Off Heel Box Toes-to-Bar -- Rest 1min 3 Rounds for max quality reps: 30sec on/30sec Off Banded Lat Pull…

2021 12 13

Workout of the day – Monday December 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 8 alternating single arm DB hang clean and jerks 8 single arm DB thrusters (4/arm) 8 groiners Clean & Jerk complex E2MOM for 7 rounds 1 squat clean + 1 BTK Hang squat clean + 1ATK Hang squat clean + 3 split jerks Use week…

2021 12 12

Upper East Side

Author: EVF Performance

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter