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Warm up6 minutes10 cal row10 PVC snatch balance20 mountain climbers20sec HS hold10 OHS StrengthHang squat snatch5x2Ascend to 80% Metcon5min AMRAP8 KBS 53/358 goblet squats8 KB SDHP 2min Rest 5min AMRAP2 bar muscle ups or 4 pullups4 HSPU6 KB step overs EVF360 A) 4 rounds 40/20DB front squatLegs over DBReverse CrunchesPush…

2021 05 27

Workout of the Day – Thursday May 27

By: EVF Performance 0

Warm up6 minutes6 PVC good mornings6 PVC kang squats20 situps10 KB RDL8/8 KB SA KBS StrengthDeadlift5x3Across at 80% of last week’s weight Metcon15-12-9Man Makers 50/35DB Front Squats EVF360 4 min AMRAP10 DB thrusters30 double unders10 v ups Rest 1m 6 min AMRAP12 DB front squats30 Mountain climbers12 sit ups Rest…

2021 05 26

Workout of the Day – Wednesday May 26

By: EVF Performance 0

Warm up2 rounds10 PVC disclocates20 Mountain climbers1m plank20sec Bar hang10 PVC push press14 PVC front squats Strength2 clean pull + 2 clean x 5Across at 60% Metcon4 rounds5 OHS 95/6515 pullups20 Front rack lunges 95/65 EVF360 A) 4 rounds10 Plate squat press out20 Plate situps10 Plate GTOH20 Plate OH lunges10…

2021 05 25

Workout of the Day – Tuesday May 25

By: EVF Performance 0

Warm up2 rounds10 banded good mornings10 Goblet cossack squats10 hollow rocks:40 HS hold StrengthBack squat (deload)6x3 Across at 60% Metcon16 min AMRAP10 GTOH 115/7515 box jumps200m run EVF360 A) 3 Rounds10/10 KB staggered stance deadlift12 hollow rocks10 KB push press (2KB)12 Toes to bar10 KB front rack lunges12 push ups…

2021 05 24

Workout of the Day – Monday May 24

By: EVF Performance 0

Warm up3 rounds5/5 KB bottom up press10 hollow rocks8 push ups10 squat thrusts StrengthStrict press 15 min to find 3RM Metcon21-15-9Hang Power Cleans 125/85Lateral burpees over the barSitups EVF360 A) 4 rounds 45/15Hanging leg raisesSingle leg DB deadlift *DB turkish situp *Wall sit *Alternate each round B) 15 min AMRAP25 KBS15/12…

2021 05 23

Workout of the Day – Sunday May 23rd

By: EVF Performance 0

Warm upCoach’s Choice StrengthBench press6x2End heavier than last week Metcon“Mary” 20 min AMRAP5 Handstand Push-Ups10 Pistols15 Pull-Ups EVF360 A) 3 rounds10 DB bent over rows5/5 single arm DB thruster20 devil press10 push ups10 weighted situps B) 6 rounds12 burpees12 toes to bar200m run or 250m row

2021 05 22

Workout of the Day – Saturday May 22nd

By: EVF Performance 0

Warm up2 rounds10 PVC passthrus10 glute bridges10 jump squats:30 active hang MetconIn Teams of 2 100 KBS 53/35200 double unders50 push ups1000m run together80 box jumps 24/20200 double unders50 push ups1000m run together100 KBS (45min cap)Partners split any wayPartners can occupy the same box if they are members of the…

2021 05 21

Workout of the Day – Friday May 21st

By: EVF Performance 0

Warm up3 rounds10 passthrus10 Snatch Shrugs10 Snatch High Pulls10 Drop snatch10 Sotts press *1st round PVC pipe2nd and 3rd Light barbell. StrengthHang squat snatch5x1Across at 80% Metcon15-12-9-6-3Thrusters 125/85Toes to bar EVF360 A) 16 min EMOM1) 4-6 wall walks2) 16-20 burpees3) 16-20 DB push press4) 16-20 ring rows or pull ups…

2021 05 20

Workout of the Day – Thursday May 20th

By: EVF Performance 0

Warm up6 minutes8 PVC good mornings10 supermans10 hollow rocks8 jumping lunges StrengthDeadlift5x3Across at last week’s max Metcon2 rounds400m run20 SDHP 95/6520 Power cleans 95/65 EVF360 16 min AMRAP200m run15 squat press out20 plate russian twists30 jumping lunges Rest 3:00 16 min AMRAP100 double unders15 burpee step ups20 KBS30 situps Outdoor16…

2021 05 19

Workout of the Day – Wednesday May 19th

By: EVF Performance 0

Warm up3 rounds10 KBS10 air squats5 inchworms with push up10 KB kang squats Strength2 clean pull + 2 clean x 5Across at 75% Metcon18 min AMRAP10 box jumps20 push ups10 Deadlifts 175/125 EVF360 A) 15 min AMRAP15 KB sdhp15 legs over KB15 Goblet squats B) 5 rounds30 plate OH lunges10…

2021 05 18

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