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Workout of the day – Sunday December 12th

Warm up 1 min at each station: Row Ski Jump rope (single or double unders) Box step ups Inch worms with push ups Unilateral strength 4 rounds for load: 8/leg Bulgarian split squats (rest ~30sec between legs) 5/arm single KB sotts presses (rest ~30 sec between arms) Time cap: 18…

2021 12 11

Workout of the day – Saturday December 11th

By: EVF Performance 0

Partner WOD "two hundred and change" Complete, for time, split anyhow and in any order, one partner working at a time: 200 box jumps 24/20 in 200 single KB cleans 24/16 kg 200/160 cal row/ski OR 250/200 cal assault bike (choose one machine for the whole workout) 200 shoulder-to-overheads 115/75…

2021 12 10

Workout of the day – Friday December 10th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 med ball Russian twists 10 banded good mornings 10 alternating scales Deadlift 8 at 70% 6 at 75% 5 at 80% 4 at 85% 1 at 87.5% 1 at 90% Time cap: 17 min Gymnastics conditioning For time: 1 round: 60 wall balls 20/14…

2021 12 09

Workout of the day – Thursday December 9th

By: EVF Performance 0

Warm up 3 rounds 5/arm single KB floor presses 5/arm KB Turkish situps 5/arm single arm KBS Pushing challenge Using last week benchmark on your pushing movement: 8 min EMOM: 30% of your max benchmark set, rounded up For instance, if you completed 12 pushups in your benchmark, perform 4…

2021 12 08

Workout of the day – Wednesday December 8th

By: EVF Performance 0

Warm up 2 rounds 10/leg single leg KB RDL 10 KB box step ups 10 groiners Back squat 5 reps at 75% of your 1RM 3 reps at 85% of your 1RM Max reps at 95% of your 1RM Aim for 3-4+ reps on the last set ** 2 spotters…

2021 12 07

Workout of the day – Tuesday December 7th

By: EVF Performance 0

Warm up 3 rounds, with a partner: 10 per side and per partner standing lateral wall ball passes 10 per side and per partner half kneeling (lunge position) lateral wall ball passes 5 cal ski - each Gymnastics - pulling challenge 15 min to complete 4 rounds of: 8 pause…

2021 12 06

Workout of the day – Monday December 6th

By: EVF Performance 0

Warm up 3 rounds, with an empty barbell: 10 clean & jerks 5 pause front squats Clean & Jerk complex E2MOM for 7 rounds 1 squat clean + 1 BTK Hang squat clean + 1ATK Hang squat clean + 2 split jerks Use week 1 complex (11/22) as a reference,…

2021 12 05

Workout of the day – Sunday December 5th

By: EVF Performance 0

Warm up "Fight Gone Bad" style: 3 rds of 1min at each station Cuban presses with 5# weight plates in each hand Wall facing squats (toes as close to the wall as possible, hands overhead) 10 hollow rocks / 10 supermen (alternate back and forth during the minute) Overhead stability…

2021 12 04

Workout of the day – Saturday December 4th

By: EVF Performance 0

Warm up Coach's choice Holleyman - partner style 40 rounds for time, "you-go-I-go" style, alternating full rounds 5 wall balls 20/14 lbs 3 handstand pushups 1 power clean 225/155 lbs ** Each partner will complete 20 rounds U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to…

2021 12 03

Workout of the day – Friday December 3rd

By: EVF Performance 0

Warm up 6 min AMRAP: 10 PVC passthrough in squat 50 ft. broad jumps 5 supermen 5 KB goblet hold good mornings Deadlift 8 at 67.5% 6 at 72.5% 5 at 77.5% 4 at 82.5% 2 at 85% 1 at 87.5% Time cap: 17 min General physical preparedness 10 min…

2021 12 02

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter