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Warm up 2 rounds: 10 banded good mornings 10 backwards banded monster walk steps 5 frog hops 5/leg single leg glute bridges Front squat 10 reps at 60% 10 reps at 65% 10 reps at 70% Max effort at 60% After each set of front squats, perform 20 alternating single…

2022 08 01

Workout of the day – Monday August 1st

By: EVF Performance 0

Warm up 6 min AMRAP: 6 Inchworm with Push-ups 6 alternating single dumbbell devil press 2 wall walks Shoulder press and Tempo DB bench press 5 supersets: 8 shoulder presses 8 tempo DB bench presses 3030 Start around 60% on the shoulder press and build up to a heavy set…

2022 07 31

Workout of the day – Sunday July 31st

By: EVF Performance 0

Warm up 9 min alternating EMOM: 15 weighted good mornings 30 sec plate truck driver 12 alternating plank extensions Strength Deadlift 5x2 at 85% Bench press 5x2 at 85% Conditioning 5 rounds for time: 400m run 21 deadlifts 155/105 lbs Time cap: 21 min EVF360 Part A 5 rounds for…

2022 07 30

Workout of the day – Saturday July 30th

By: EVF Performance 0

Partner WOD Teams of 2, for time: 120 double DB hang clean & jerks 50/35 lbs 100 toes to bars 80/64 cal row 60 burpees box jumps over 24/20 in 40 double DB burpee deadlifts 50/35 lbs 20 handstand pushups Time cap: 30 min Olympic lifting Warm-up: 2 rounds: 5…

2022 07 29

Workout of the day – Friday July 29th

By: EVF Performance 0

Warm up 2 rounds: 2 wall walks 4 yoga pushups 6 KB floor press + Turkish situps per side 8 cal ski Gymnastics 10 min alternating EMOM: 10 ring dips / box dips or 5 ring muscle ups 40 sec handstand hold or 50 ft. handstand walk Interval conditioning For…

2022 07 28

Workout of the day – Thursday July 28th

By: EVF Performance 0

Warm up 2 rounds: 10 band pull aparts 8 alternating single arm DB hang C&J 6 pull-ups 4 V-ups 2 wall walks Split jerks 20 min to find a 3RM split jerk from the rack Suggested warm-up: 10 push presses with empty bar 5 reps at 50% of 1RM 5…

2022 07 27

Workout of the day – Wednesday July 27th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating legs high box step ups 30/24 in 6/side single arm KBS 6 each way KB halos in squat Endurance Every 7 min for 4 rounds, each round for time, alternating between A and B (2 rounds on each): Part A 400m run 15…

2022 07 26

Workout of the day – Tuesday July 26th

By: EVF Performance 0

Warm up 3 rounds: 10 PVC passthroughs 5 behind the neck push snatch grip push presses 5 overhead squats 5 snatch balances 5 hang snatch high pulls Use an empty barbell to start, then add some light weight in round 2-3 Snatch 8 min EMOM: 1 snatch Start around 60%,…

2022 07 25

Workout of the day – Monday July 25th

By: EVF Performance 0

Warm up 1 min coach stretch per leg, then: 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges Back squat 20 min to find a 3RM back squat Suggested warm-up: 10 reps with empty bar 5 reps at 50%…

2022 07 24

Workout of the day – Sunday July 24th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10/arm single arm KBS 5 per arm single KB floor presses Strength Deadlift 5 reps at 40% 5 reps at 50% 5 reps at 60% Bench press 5 reps at 40% 5 reps at 50% 5 reps at 60% Conditioning For…

2022 07 23

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

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter