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20 April 2013 – STRENGTH – Squat 1’s

STRENGTH Workout of the Day MAIN EVENT 1A) Squat (1's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 75% x 5 Set 5 - 85% x 3 Set 6 - 95% x…

2013 04 19

20 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Every minute on the minute for 10 minutes complete: 1 Power Clean 3 Push Jerks (65-75% of 1RM Jerk) B) Complete as many rounds and reps as possible in 12 min of: 5 Front Squats (60-70% 1 RM) 10 Ring Rows 20 Double…

2013 04 19

19 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Six Sets of: Snatch + Hang Snatch (rest 2-3 minutes in between sets and use the time to work on shoulder mobility) B) For time: Chest-to-Bar Pull-Ups 10-9-8-7-6-5-4-3-2-1 Handstand Push-Ups 1-2-3-4-5-6-7-8-9-10 Stair run in between each "round" So, you'll complete 10…

2013 04 18

18 April 2013 – STRENGTH – Floor Press 3’s

By: EVF Performance 1 Comment

STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (3's week) @22X1 [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…

2013 04 17

18 April 2013 – WOD

By: EVF Performance 4 Comments

Workout of the Day *** To our Mayhem competitors...this should go without saying, but for you guys the workout below reads "R-E-S-T" *** "Omaha Opie" Run 400 meters -then Five rounds of: 6 Lateral Burpees 12 Overhead Squats (95/65) 18 Toes-to-Bar - then…

2013 04 17

17 April 2013 – WOD

By: EVF Performance 2 Comments

Workout of the Day A) Take 20 minutes to find today's 1RM Shoulder Press B) For Time: 115/75lbs Shoulder to Overhead x 30 reps 600 Meter Run Wall Balls x 40 reps

2013 04 16

16 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Five Sets of: Power Cleans x 1.1.1 (rest 10 seconds in between singles) B) For time: 12-9-6-3 reps of Deadlift (75% of 1RM) Box Jump (24"/20") Chest-to-Bar Pull-Ups

2013 04 15

16 April 2013 – STRENGTH – Deadlift 3’s

By: EVF Performance 1 Comment

STRENGTH Workout of the Day MAIN EVENT: 1) Every minute on the minute for 7 min complete: 1 Snatch Grip Deadlift 1 Snatch 1 High-Hang Snatch 2A) Deadlift (3's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3…

2013 04 15

15 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Four Sets of: Paused Front Squat x 4-6 reps @ 22X1 Rest 20 seconds Split Jumps x 10/leg Rest 3 minutes B) Complete as many rounds as reps as possible in 10 minutes of: 20 Weighted Lunges (10/leg) 30 KB Swings 40…

2013 04 14

14 April 2013 – WOD

By: EVF Performance 1 Comment

Workout of the Day Ten rounds for time of: 135 lb Deadlift x 15 reps Push-ups x 15 reps

2013 04 13

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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