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Warm up 20-15-10 Devils presses (light) Dumbbell front rack lunges Dumbbell push jerks Strength 1 front squat + 2 split jerks 5 sets building up to ~85-90% of 1 RM split jerk Strength conditioning 5 RFT: 4 push jerks 185/135 lbs or ~85% of 1RM push jerk, whichever is lower…

2021 07 22

Workout of the day – Thursday July 22nd

By: EVF Performance 0

Warm up 400m jog /run, then 2 rounds of: 10 empty barbell clusters (squat clean into a thruster) 5/side empty barbell split stance strict presses (5 with left foot forward, 5 with right foot forward) 20 band pull apart with thumbs pointing up Strength 20 min EMOM: 1 squat clean…

2021 07 21

Workout of the day – Wednesday July 21st

By: EVF Performance 0

Warm up 2 rounds: 5/leg high box step ups 30/24 in 5/side KB windmills 5 KB goblet squats with press out 5/side scale with both arms overhead 20 secs handstand / wall walk hold Gymnastics 5 minutes of pistols progressions - work through your scalling options to practice pistols today…

2021 07 20

Workout of the day – Tuesday July 20th

By: EVF Performance 0

Warm up 20-15-10-5 Jumping lunges Hollow rocks Banded good mornings Supermen Strength Deadlift 3 rounds for time: 15 deadlifts 225/155 lbs or 70% of your 1RM, whichever is lower -- rest 2 min between rounds Time cap: 10 mins Metcon 5 rounds for time: 6 back squats at 70% of…

2021 07 19

Workout of the day – Monday July 19th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 wall facing squats w/ arms locked out overhead 10 PVC "around the world" 5 sumo squats 10 PVC sots presses 5 burpees Strength Muscle Snatches 3x3, increasing, building up from last week Then, Overhead squats 6x3, increasing Metcon 2x 6 min AMRAP: 8 box…

2021 07 18

Workout of the day – Sunday July 18th

By: EVF Performance 0

Warm up 6 min alternating EMOM: odd: 40 sec row even: 20 alternating single arm dumbbell clean and jerks Strength 5 supersets: 5 weighted ring dips 10/arm single arm ring rows Aerobic capacity 6 rounds for time: 400m run 5 strict pull ups or 3 bar muscle ups 10 ring…

2021 07 17

Workout of the day – Saturday July 17th

By: EVF Performance 0

Warm up 7 min AMRAP: 10 med ball squat cleans 5 Right arm suitcase DB deadlift 10 hollow rocks 5 Left arm suitcase DB deadlift 10 kip swings Partner workout 3 RFT (total): 12 deadlifts 315/225 lbs but no more than 85% of 1RM 24 box jumps 24/20 in 48…

2021 07 16

Workout of the day – Friday July 16th

By: EVF Performance 0

Warm up 2 min machine (row, ski, bike) or 400m run, then Empty barbell and skill work with your coach: Bodyweight split jerk foot work 10 strict presses + 10 push presses 5 Staggered stance split jerks (starting with your front foot slightly forward) 5 tall split jerks 5 split…

2021 07 15

Workout of the day – Thursday July 15th

By: EVF Performance 0

Warm up 3 rounds: 5 per side banded monster walk 5 tall squat cleans (1st rd pvc, then empty BB) 5 jumping squats 5 empty BB thrusters Strength In 12 min, perform 5 sets of the following, increasing to a max weight for the day: 1 squat clean + 2…

2021 07 14

Workout of the day – Wednesday July 14th

By: EVF Performance 0

Warm up 5 min AMRAP: 5/side bird dogs 5/side single arm KB suitcase deadlifts 10 hollow rocks 10 lunges with torso twist Strength Tempo Deadlift 5x5, building to a heavy weight while maintaining form and tempo. X131 - Fast up, 3 seconds down. Metcon 4 min AMReps: 20 deadlifts 185/135…

2021 07 13

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