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Warm up 2 rounds: 4 high box step ups 6 snow angels 8 T-pushups 10 gorilla jump squats Thrusters Thrusters: 5x10, increasing weight to heavy set while maintaining speed of the bar Barbell Cycling 5 RFT: 15 hang clean and jerks 95/75 lbs 10 toes-to-bars 250m/200m row -- Rest 30…

2021 09 30

Workout of the day – Thursday September 30th

By: EVF Performance 0

Warm up 3 rounds: 2 wall walks 4 yoga pushups 6 cal ski 8 ring rows General Strength Bench Press 10-8-6-4-2 Increasing to a challenging weight for the day as the reps go down Gymnastics conditioning 3 RFT: 400m run 21 pullups 15 handstand pushups 9 overhead squats 115/75 lbs…

2021 09 29

Workout of the day – Wednesday September 29th

By: EVF Performance 0

Warm up 3 rounds: 100 ft. bear crawl 5/side dumbbell windmills 5/side single arm dumbbell overhead squats Olympic lifting - Snatch Snatch Balance - 5x5 increasing Use last week's weight from the snatch grip push presses to gauge where to start. Stay at moderate weight, focusing on drop speed and…

2021 09 28

Workout of the day – Tuesday September 28th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 Plank Transitions Row 150 m Aerobic Capacity Every 6 min, for 4 rounds, complete for time: 400m/320m row 30 double unders 20 single arm devil presses 50/35 lbs 10 pullups Gymnastics accessory 3 rounds, 90s per station: 20 banded PVC straight arm pull…

2021 09 27

Workout of the day – Monday September 27th

By: EVF Performance 0

Warm up 2 rounds: 12 plank transitions 12 duck walk steps 30 sec/side front rack banded stretch 12 KB goblet good mornings Squat Front Squat + back squat 5x(3+4) At ~80% of your 3RM from week 1 No rest between front and back squat, just switch from front to back…

2021 09 26

Workout of the day – Sunday September 26th

By: EVF Performance 0

Warm up 1 lap around the block then: 5 empty barbell strict presses 5 empty barbell push presses 5 empty barbell overhead squats 5 empty barbell split jerks 5 empty barbell tall jerks Olympic lifting - Split jerks Every 90 sec for 8 rounds: 3 split jerks, increasing Interval conditioning…

2021 09 25

Workout of the day – Saturday September 25th

By: EVF Performance 0

Warm up Coach's choice Partner conditioning 6 rounds for time of: Partner 1: 20 Wall Balls, 20/14 lbs Partner 2: 20 Wall Balls, 20/14 lbs Partner 1: 10 Hang Power Cleans, 155/105 lbs Partner 2: 10 Hang Power Cleans, 155/105 lbs Partner 1: Handstand hold 30s Partner 2: Handstand hold…

2021 09 24

Workout of the day – Friday September 24th

By: EVF Performance 0

Warm up 3 rounds: 5/side KB halo 5/side KB sots press 5/side KB thrusters 5 pushups Thrusters Thrusters: 4x15, increasing weight to find a max weight for the day Gymnastics conditioning Alternating EMOM 20min (5 rounds) 20 American KBS, 24/16kg 12 HSPUs 12 Toes-to-bar 50 ft. handstand walk OR 4…

2021 09 23

Workout of the day – Thursday September 23rd

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds: 8 alternating bird dogs 8/arm single arm KBS General Strength Deadlift 5x5 at 75% across - NO BELT Silent deadlift, control the weight on the way down as if a baby was sleeping in the room! Barbell Cycling For time: 3-6-9-12-15 reps of…

2021 09 22

Workout of the day – Wednesday September 22nd

By: EVF Performance 0

Warm up 2 rounds: 5/side dumbbell suitcase deadlift 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 10 squat thrusts Olympic lifting - Snatch Behind the neck push presses - 5x3 increasing Then, Tempo snatch pulls: 5x3, with 50X0, at 75% of 1 RM General Physical Preparedness 8 min…

2021 09 21

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

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter