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Workout of the Day – Sunday December 20th

Warm up 2 Rounds, 30 sec each front squats push press push ups hollow hold handstand hold Strength Thruster 6x2 Conditioning 12min AMRAP 14 DB snatches 14 Box jump overs 7 burpees

2020 12 19

Workout of the Day – Saturday December 19th

By: EVF Performance 0

Warm up 7 minutes 40 single unders 15 air squats 15 ring rows 15 banded good mornings 40sec hollow hold Conditioning For time 150 double unders 60 wallballs 50 Chest to bar pull ups 40 burpees 30 hang to overhead 115/75 2k row

2020 12 18

Workout of the Day – Friday December 18th

By: EVF Performance 0

Warm up 2 Rounds 8/8 Bulgarian split squat 5 burpees 20 sit ups 20 plank shoulder taps 20 mountain climbers Strength Bench Press 5x4 Conditioning 5 rounds 50 Double unders 12 front squat from the floor 135/95 10 box jump 24/20

2020 12 17

Workout of the Day – Thursday December 17th

By: EVF Performance 0

Warm up 2 rounds 10 jump squat 30sec fast feet in place 1min low plank 15 V-ups 10 KB bent over row (2 KBs) Strength 2 Snatch pull + 1 hang snatch x5 Conditioning 4 rounds each for max reps 1min push up 1min KBS 53/35 1min toes to bar…

2020 12 16

Workout of the Day – Wednesday December 16th

By: EVF Performance 0

Warm up 2 rounds 8 strict press * 20 KB russian twists 8 squat cleans * 8 diamond push ups 30sec/30sec side plank hold *Empty Barbell Strength 1 clean + 1 jerk x 5 Conditioning 4 RFT 500m row 5 ground to overhead 135/95 15 Deadlift 135/95 10 burpees over…

2020 12 15

Workout of the Day – Tuesday December 15th

By: EVF Performance 0

Warm up 2 rounds 5 clean and jerk * 20 hanging leg raises 7 tempo thrusters (4 ct down)* 20sec hollow hold 20-30sec handstand hold *Empty barbell Strength Push press 5x4 Conditioning For time 21-15-9 wallball burpees hang clean 115/75 Then, 15-12-09 T2B thruster 115/75

2020 12 14

Workout of the Day – Monday December 14th

By: EVF Performance 0

Warm up 2 Rounds 15 obliques 15 weighted sit ups 1 clean + 1 hang clean x 5* 20 mountain climbers 1 squat snatch + 1 hang snatch x 5* *Empty barbell Strength Front squat 3-3-3-3-3 Conditioning 18min AMRAP 30 double unders 20 KBS 53/35 10 pull ups 5 ground…

2020 12 13

Workout of the Day – Sunday December 13th

By: EVF Performance 0

Warm up 6 minutes 10 pass thrus 10 OHS 10 sotts press 20 mountain climbers Strength Snatch pull + Power Snatch + Squat Snatch x5 Conditioning 5 rounds 300m row 10 burpees over erg Time cap 15 min

2020 12 12

Workout of the Day – Saturday December 12th

By: EVF Performance 0

Warm up 7 minutes 40 single unders 10 push ups 10 squats 10 jumping lunges Conditioning 6 rounds for time 50 Double unders 16 shoulder to over head 135/95 16 burpees 16 front rack lunges 135/95

2020 12 11

Workout of the Day – Friday December 11th

By: EVF Performance 0

Warm up 2 rounds 1 strict press + 1 push press x 6 20 supermans 1min high plank 8 jumping lunges 15 weighted sit-ups 20 weighted russian twists Strength 1 power clean + 2 hang clean x 5 Conditioning For Time 1000m row 50 thrusters 65/45 30 pullups

2020 12 10

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