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Workout of the day – Tuesday September 21st

Gymnastics warm up 1 round of: 10 kip swings 5 inch worms 10 supermen holding a PVC in overhead position 10 hollow rocks holding a PVC in overhead position Then: 8 min alternating EMOM (4 rounds of each) 15 kip swings holding a wall ball between legs 10 barbell ab…

2021 09 20

Workout of the day – Monday September 20th

By: EVF Performance 0

** NEW CYCLE ALERT ** Warm up Every 2 min for 4 rounds: 5 burpees 10 cossack squats 10 squat thrusts 5 V-ups Front squat 10 min to find a heavy set of 3 Then, every 2 min, on the minute: 5 front squats at 75% of your heaviest set…

2021 09 19

Workout of the day – Sunday September 19th

By: EVF Performance 0

Warm up 2 rounds: 50 jumping jacks 15 groiners Then, Bergeron warm up with your coach Olympic lifting - Clean cycling Death by touch-and-go cleans: Min 1: 1 clean @ 65% Min 2: 2 TnG cleans @ 65% Min 3: 3 TnG cleans @ 65% Continue adding one clean every…

2021 09 18

Workout of the day – Saturday September 18th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 plate-ground-to-overhead 10 burpee to plate 5 per side single arm DB overhead lunges Partner conditioning 4 rounds for time: 400m run - partners run together 30 synchro burpees 20 devil presses 50/35 lbs - split evenly, 10/partner 10 double dumbbells box steps over 50/35…

2021 09 17

Workout of the day – Friday September 17th

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 30 double unders 5 Cuban presses with 2.5/5 lbs plates in each hand 10 wall ball V-ups Shoulder press 15 min to find a 1RM shoulder press Suggested weight to build up: 5@ 50%, 3@70%, 2@ 80%, then singles Interval conditioning For max…

2021 09 16

Workout of the day – Thursday September 16th

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks 10 yoga pushups 10 kip swings 10 band pull-aparts 10 cal ski Gymnastics 6 rounds of 1 min AMRAP, 1 min rest between: Level 1: Ring muscle ups Level 2: Ring dips Level 3: Box dips Level 4: banded ring/box dips Aerobic Capacity…

2021 09 15

Workout of the day – Wednesday September 15th

By: EVF Performance 0

Warm up 8 min AMRAP: 5 supermen 5 groiners 5 empty BB kang squats 5/leg high box sep ups 30/24 in Back squat Take 16 min to find a 10 rep max back squat We have strengthened your stamina with higher rep schemes, use it to gauge what you want…

2021 09 14

Workout of the day – Tuesday September 14th

By: EVF Performance 0

Warm up 2 rounds 5/side PVC around the world 10 PVC sotts presses 10 broad jumps 5/side KB windmills Olympic lifting - Snatch 10 min EMOM : 1 snatch Then, take 10 min to find a 1RM snatch Use the Emom to build up on weight and warm up to…

2021 09 13

Workout of the day – Monday September 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating dumbbell hang cleans 10 banded face pulls 5 snow angels 10 alternating jumping lunges Strength / Gymnastics 3 attempts or less to find a max set of UB pullups If you don't have pullups, 3 attempts or less to find a max rep…

2021 09 12

Workout of the day – Sunday September 12th

By: EVF Performance 0

Warm up 7 min AMRAP: 5/leg single leg RDL (empty BB) 5 yoga push ups 5 jumping good mornings Then build up to your 90% clean weight for the pull Olympic lifting Clean pulls 1 @ 90% of you clean 1RM 2@ 85% of your clean 1RM 3@ 80%of your…

2021 09 11

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