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Warm up2 rounds10 Air squats20 hollow rocks30 double unders40 plank shoulder taps StrengthBack squat5x3Across at 80% MetconFor time100 double unders15 clean and jerks 95/6550 pull ups15 clean and jerks 95/65100 double unders EVF360 A) 16 min EMOM16 box jumps20 alt DB Snatches12/10 cal row20 goblet cossack squats B) 18 min…

2021 05 17

Workout of the Day – Monday May 17th

By: EVF Performance 0

Warm up6 minutes:30 HS hold10 PVC Pass thurs10 situps10 jump squats StrengthSplit Jerk5x5Across at 70% Metcon21-15-9Hang Power Snatch 115/75Burpees over the bar EVF360 A) 8 rounds, 20/10Plank jump over DBDB Turkish situps *DB Clean and jerks *Side step ups * *alternate sides each round B) 2x 8min AMRAP (1:00 rest)8…

2021 05 16

Workout of the Day – Sunday May 16th

By: EVF Performance 0

Warm up2 rounds10 DB strict press20 hollow rocks30 sec HS hold StrengthBench press6x3Ascend to a heavy 3 Metcon16 min AMRAP6 Man Makers 40/25200m row30 double unders EVF360 A) 4 rounds14 KB Russian twists20 mountain climbers1min plank30 sec hollow hold10 DB push press B) 20 min AMRAP15 pullups or ring rows15…

2021 05 15

Workout of the Day – Saturday May 15th

By: EVF Performance 0

Warm up Buy in: 400m run Then, 2 rounds20 PVC OHS20 PVC good mornings20 cossack squats10 push ups MetconIn Teams of 2 35 min AMRAP 40 toes to bar40 back squat20 push press30 pull ups30 front squat20 push press20 burpees20 OHS20 push press RX= 135/85 lbs Partners split any wayPartners…

2021 05 14

Workout of the Day – Friday May 14th

By: EVF Performance 0

Warm up2 rounds30sec pull up bar hang10 PVC dislocates10 PVC Sotts press10 PVC Snatch balance10 PVC v-ups1 min HS hold StrengthHang squat snatch5x1 Ascend to 90% Then, 5min EMOM: 1 hang squat snatch @ 90% MetconFor time15 hang power clean 155/105400m run20 toes to bar400m run15 hang power clean 155/105…

2021 05 13

Workout of the Day – Thursday May 13th

By: EVF Performance 0

Warm up7 minutes15 goblet good mornings15 goblet squats20 glute bridges50 single unders StrengthDeadlift5x4End Heavier than last week Metcon2 rounds80 double unders40 wall balls 20/1420 SA Devil’s press 50/35 EVF360 A) For time20-18-16-14-12-10-8-6-4-2Burpee box jump2-4-6-8-10-12-14-16-18-20KBS20-18-16-14-12-10-8-6-4-2Sumo deadlift high pull OutdoorA) For time20-18-16-14-12-10-8-6-4-2Burpee step up2-4-6-8-10-12-14-16-18-20KBS20-18-16-14-12-10-8-6-4-2Sumo deadlift high pull

2021 05 12

Workout of the Day – Wednesday May 12th

By: EVF Performance 0

Warm up3 rounds10 PVC clean shrugs10 PVC drop cleans10 PVC passthrus20 jump squats40sec plank Strength1 clean pull + 1 clean High pull + 2 cleans x 5End heavier than last week Metcon14 min EMOM1) 1 rounds “Cindy”: 5 pullup + 10 push up + 15 squat2) Half round “DT”: 6…

2021 05 11

Workout of the Day – Tuesday May 11th

By: EVF Performance 0

Warm up2 rounds10 PVC front squats40sec low plank hold10 PVC push press10 jump squats10 burpees40 sec front rack stretch on box StrengthBack squat5x4Ascend each set up to 80% Metcon4 rounds20 burpee box jumps10 c2b bar pull ups EVF360 A) 4 rounds, 45/15DB front squatLeg raises over DBDB push pressDB russian…

2021 05 10

Workout of the Day – Monday May 10th

By: EVF Performance 0

Warm up2 rounds8 Strict press15 sec pull up bar hang20 Good mornings15 situps8 Push press ** First round PVC pipe, 2nd empty barbell StrengthPush Press5x5Across at 70% Metcon15 min AMRAP20 KBS 53/3515 Toes to bar10 KB step ups 24/20 EVF360 A) 4 rounds for time30 hollow rocks10 DB Deadlifts15 situps10…

2021 05 09

Workout of the Day – Sunday May 9th

By: EVF Performance 0

Warm up7 min10 push ups30 sec bar hang10 situps8 burpees StrengthBench press3x53x4End heavier than last week Conditioning3 rounds400m run12 deadlift 185/12516 DB SA OHS 50/35 EVF360 A) 3 rounds7 DB strict press14 plank pull thru14 DB push press21 Weighted situps21 DB squats A) 15m AMRAP2-4-6-8-10-12-14-16-18-20-22-24……….DB SDHPRing rowsSA KBS

2021 05 08

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