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Workout of the day – Friday December 23rd

Warm up 3 rounds: 5/side thoracic rotations in squat 5 PVC passthroughs 5 overhead squats (empty BB) 5 back squat jump (empty BB) Snatch technique 8 min EMOM: 1 snatch high pull + 1 hang high pull (above knee) + 1 hang snatch (above knee) Note: build up on weight…

2022 12 22

Workout of the day – Thursday December 22nd

By: EVF Performance 0

Warm up 6 min AMRAP:8 alternating bird dogs8 hollow rocks8 double DB burpee deadlifts Deadlift 16 min to perform both A and B:Part A: work up to a heavy deadlift for the day (~90%) while maintaining form.Part B:1 set of 5 deadlifts at 77.5%1 set of 4 deadlifts at 80%1…

2022 12 21

Workout of the day – Wednesday December 21st

By: EVF Performance 0

Warm up One time through: 25 glute bridges 50 mountain climbers 25 alternating plank shoulder taps 5 wall walks 25 jumping jacks Endurance 2 rounds of: 3:30 min AMRAP: 20 DB overhead lunges 50/35 lbs 18 alternating DB snatches 50/35 lbs 16 single DB Thrusters 50/35 lbs Max handstand pushups…

2022 12 20

Workout of the day – Tuesday December 20th

By: EVF Performance 0

Warm up Row 400m then 2 rounds of: 10 Russian baby makers 10 sumo stance squats 10 sumo stance BB good mornings Squat and clean technique Part A - Back squat - 10 min 1 set of 3 back squats at 85% 1 set of 2 back squats at 87.5%…

2022 12 19

Workout of the day – Monday December 19th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 5/arm dumbbell Z-presses 10 plate straight arm front raises 10 squat thrusts Shoulder press 17 min to perform: Shoulder press - 8x2**, increasing Work up to a heavy set of 2 for the day - start at your top weight…

2022 12 18

Workout of the day – Sunday December 18th

By: EVF Performance 0

Warm up 3 rounds of: 6 alternating high box step ups 30/24 in 6 KB goblet hold good morning 6/side single KB squat cleans Clean technique 4 min EMOM: 5 clean pulls then, 4 min EMOM: 1 clean pull + 1 squat clean + 1 hang squat clean then, 4…

2022 12 17

Workout of the day – Saturday December 17th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) in teams of 2, for time, one partner working at a time: 600m row 100 wall balls 20/14 lbs 50 burpees over erg 600m row 75 thrusters - barbell 95/65 lbs, DBs 2x35/25 lbs 50 burpees over erg 600m row 50 single DB devil presses…

2022 12 16

Workout of the day – Friday December 16th

By: EVF Performance 0

Warm up 500m/400m row/ski/bike, then Snatch Bergeron warmup Snatch technique 4 min EMOM: 5 snatch high pulls then, 4 min EMOM: 1 snatch high pull + 1 snatch + 1 hang snatch then, 4 min EMOM: 1 snatch Gymnastics 10 min alternating EMOM: 6-8 ring dips into 10 sec of…

2022 12 15

Workout of the day – Thursday December 15th

By: EVF Performance 0

Warm up 2 rounds: 10/leg single leg glute bridges 10 alternating single leg V-ups 10 Russian KBS 5/leg KB single leg Romanian deadlifts (RDL) Deadlift 16 min to perform both A and B: Part A: work up to a heavy deadlift for the day (~90%) while maintaining form. Part B:…

2022 12 14

Workout of the day – Wednesday December 14th

By: EVF Performance 0

Warm up 2 rounds: 20 A-frame toe-touches 10 cal row 5 pullups 5 single DB thrusters or 5 empty BB thrusters Endurance 20 min AMRAP**: 10 chest-to-bar pullups 10 thrusters 75/55 lbs or 10 double DB thrusters 35/25 lbs ** Every 2 min, starting at 0:00, perform 40 double unders.…

2022 12 13

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter