EVF Performance | EVF Performance

Warm up 3 rounds of: 10 Plate Ground-to-Overheads 8 Lateral Burpees Over Plate 6 Banded Strict Pull-ups 4 kipping swings Gymnastics Every 2:30 min for 5 Rounds, for max handstand: 10 burpees box jumps over 24/20 in 12 toes to bar Max freestanding handstand hold / handstand hold / wall…

2021 07 12

Workout of the day – Monday July 12th

By: EVF Performance 0

Warm up 2 rounds: 10 PVC pass-throughs 5 PVC Cuban presses 10/side single arm DB overhead lunges 20 skater steps Strength Muscle Snatches 3x3, increasing Then, Overhead squats 5x4, building , aiming for the same weights as 6/28 Metcon 13 min AMRAP: 6 squat snatches 115/80 lbs 12 Chest-to-bar pull…

2021 07 11

Workout of the day – Saturday July 3rd

By: EVF Performance 0

Warm up3 rounds:5/side KB suitcase deadlifts5/arm single arm KBS5/arm KB push presses5/arm KB overhead squats5 calories ski/row sprint Partner "kettleground"Battle #14 rounds per partner (8 total)Partner 1 (time keeper) : 45/36 calories row or ski (pick one machine for the partnership for entire workout)Partner 2 does AMRAP:6 kettlebell snatches, right…

2021 07 02

Workout of the day – Friday July 2nd

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Warm up2 rounds :5 yoga push-ups10 wall squats5 double KB push pressesDouble KB offset carry, 200 ft. (100 ft. per arm, holding one KB in the overhead position and the other in a front rack)5 burpees StrengthPush jerks - Last week with sets of 5 before deload - Add ~2.5%…

2021 07 01

Workout of the day – Thursday July 1st

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Warm upCoach's choice Strength7 sets, increasing throughout to find a challenging weight of the following complex:1 clean deadlift + 1 hang squat clean (above the knee) + 1 low hang squat clean (below the knee) + 1 squat clean Metcon6 rounds (of each):60s to complete:1 double dumbbells deadlift + 1…

2021 06 30

Workout of the day – Wednesday June 30th

By: EVF Performance 0

Warm up3 Rounds10 Single DB Box Step Ups10 split stance weighted good mornings (5/side with dumbbell)Ski 200m StrengthBanded deadliftEvery 75s for 10 rounds:3 banded deadlifts at 70% of your 1 rep max conventional deadlift Metcon"Lola Lopez"4 Rounds For Time11 deadlifts 155/105 lbs3 hang power clean & jerks 155/105 lbs20/16 cal…

2021 06 29

Workout of the day – Tuesday June 29th

By: EVF Performance 0

Warm up3 rounds10 pvc pass through10 pvc jumping good mornings4 inch worms10 bicycle crunches6 squat thrusts Gymnastics12 min alternating EMOM:12 toes-to-bar12/9 cal ski3 wall walks Metcon5 RFT:100 ft. Right arm KB farmer's carry100 ft. Left arm KB farmer's carry10 kettlebell cleans 24/16 kg (5 per arm)10 pull ups Time cap:…

2021 06 28

Workout of the day – Monday June 28th

By: EVF Performance 0

Warm up7 min AMRAP:6x50ft. shuttle run12 single arm dumbbell power cleans5/arm single dumbbell push press StrengthOverhead Squat6x3, increasing to a challenging set of 3 for the dayBar should be taken from the rack Metcon3 RFT:10 power snatches 95/65 lbs12 bar facing burpees-- Rest 3min, then:FT: 500m row time cap: 13…

2021 06 27

Workout of the day – Sunday June 27th

By: EVF Performance 0

Warm up3 rounds10 high box steps ups8 bent over BB row (empty barbell)6 yoga push-ups40 high knees Strength4 round, alternating between:6/leg alternating front rack BB box step ups 24/20 inMax effort strict pullups (banded strict pullups) MetconFor time:Every 4 min:400m run20 American KBS 24/16kgMax reps double unders in remaining timeRepeat…

2021 06 26

Workout of the day – Saturday June 26th

By: EVF Performance 0

Warm up4 rounds:2 wall walks6 cal ski9 muscle snatches (first round PVC then empty barbell) Olympic lifting10 min EMOM:1 power snatch Increase weight throughout to end at a heavy power snatch for the day MetconFor max calories12 rounds total (6 per partner):in 2:30 time window, perform:10 power snatches (see weight…

2021 06 25

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter