EVF Performance | EVF Performance

Thursday, April 16th At-Home Workout of the Day

Warm Up 6 minutes: 5 inchworms 5 curl ups/side 10 birddogs 10 deadbugs :20 plank Workout 30 feet-elevated pike push ups Then, 2 rounds of 25 burpees 50 step ups* Then, 30 feet-elevated pike push ups *If you don’t have a stable platform on which to step, substitute kneeling get…

2020 04 15

Wednesday, April 15th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 8 single-leg deadlifts, right leg 8 single-leg deadlifts, left leg 8 vertical jumps 8 good mornings 8 bootstrappers Equipment 7 rounds, 45/15 Alternating or single-arm DB shoulder press DB squats DB hop overs or double unders Pistols or weighted lunges No Equipment Option 7 rounds, 45/15…

2020 04 14

Tuesday, April 14th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds, :30 each movement Hollow hold Lunges Flutterkicks Plank rotation Cossack squat Part A Tabata, 8 rounds each movement V-ups Jumping bear hug squats (med ball, backpack, cat, etc) Plank hold Bench dips Hollow rocks Part B 12 minute AMRAP 12 burpees 12 push ups 12 tuck…

2020 04 13

Monday, April 13th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 20 jumping jacks 20 high knees 10 squats 10 push ups 10 good mornings Equipment 4 rounds for time 60 double unders/120 singles 8 floor presses 8 deadlifts 8 power cleans 8 shoulder to overhead You can use any weighted object for the above movements, or…

2020 04 12

Friday, April 10th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds, :30 each Jumping jacks Samson walking lunges Quadruped crawls Single-leg v-ups Plank rotations Workout 12 minute AMRAP 6 sumo deadlift high pulls 12 KBS 24 Russian twists Rest 2:00 12 minute AMRAP 6 plank rows 12 push ups 24 double unders/48 singles Use a heavy backpack…

2020 04 09

Thursday, April 9th At-Home Workout of the Day

By: EVF Performance 0

Warm Up Tabata, 4 rounds each movement Wall sit Plank Hollow hold Side plank (2 round/side) Workout 20 minute AMRAP 30 DB hang squat cleans 30 burpees 30 DB thrusters 30 burpees 30 DB front squats All of the above can be performed single-arm if you don’t have a set.…

2020 04 08

Wednesday, April 8th At-Home Workout of the Day

By: EVF Performance 0

Warm Up Tabata, 2x through Single-leg deadlift, right leg Single-leg deadlift, left leg Skater jumps Squat thrusts Hollow hold Part A 16 minute EMOM Minute 1 - 8/8 Bulgarian split squats Minute 2 - 12 KB plank pull thru Minute 3 - 20 grasshoppers Minute 4 - 12 dips Part…

2020 04 07

Tuesday, April 7th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 30 mountain climbers 5 bootstrappers 10 good mornings 10 trunk twists 5 inchworms w/ push up Equipment Workout For time 2:00 plank 15 burpees 18 KBS 21 push ups 27 goblet squats 30 burpees 36 KBS 42 push ups 54 goblet squats 2:00 plank No Equipment…

2020 04 06

Monday, April 6th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 alternating groiners 10 supermans 10 glute bridges 5 scap push ups :30 plank Workout Deck of Cards, version 2.0 Hearts = goblet squat or jump squat Diamonds = 2-push up burpees Spades = pistols or jumping lunges Clubs = v-ups Joker = 4 Turkish get…

2020 04 05

Saturday, April 4th At-Home Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: Mix it up! Light jog, jump rope, squat thrusts, push ups, whatever feels good Workout 20 minute AMRAP 100m walking lunge 10 burpees 10 shuttle runs (10m each) 20 squats If you have weights or a heavy object, add it for the walking lunges.

2020 04 03

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter