EVF Performance | EVF Performance

Warm up Row 400m then 2 rounds of: 10 Russian baby makers 10 sumo stance squats 10 sumo stand BB good mornings Deficit deadlift and Snatch grip deadlift A - Deficit deadlift - 4 in deficit 5 at 70%, 5 at 75%, 3 at 80%, 3 at 80%, 3 at…

2022 08 25

Workout of the day – Thursday August 25th

By: EVF Performance 0

Warm up 3 rounds: 10 alternating single leg glute bridges 5 jumping good mornings with empty BB in back rack 10 hang clusters Clean & jerk cycling Every 2:30 min for 5 rounds, each for load: 10 unbroken clean & jerks Start around 50%-60% of your 1RM and increase as…

2022 08 24

Workout of the day – Wednesday August 24th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 alternating single DB devil presses 10 plank transitions time cap: 7 min Endurance For time: 800m run 10 DB devil presses 50/35 lbs 200m DB farmer's carry 50/35 lbs 10 DB devil presses 50/35 lbs 200m DB farmer's carry 50/35 lbs 10…

2022 08 23

Workout of the day – Tuesday August 23rd

By: EVF Performance 0

Warm up 3 rounds 10 banded good mornings 10 alternating single leg glute bridges 10/8 cal row Time cap: 7 min Front squat 6 reps at 75% 4 reps at 80% 2 reps at 90% Then, 2 sets of max effort at 75%, resting 3 min between sets Goal on…

2022 08 22

Workout of the day – Monday August 22nd

By: EVF Performance 0

Warm up 3 rounds: 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls Time cap 7 min Shoulder press and Tempo DB bench press 5 supersets: 3 shoulder presses 12 tempo DB bench presses 3030 Start at your max weight from the set of 5 from…

2022 08 21

Workout of the day – Sunday August 21st

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 empty barbell pause overhead squat 10/8 cal ski 10 wall facing squats Snatch Every 90 sec for 8 rounds: 2 squat snatches + 1 snatch balance + 2 hang squat snatch + 1 snatch balance Build up to a heavy set, use last…

2022 08 20

Workout of the day – Saturday August 20th

By: EVF Performance 0

Community WOD In teams of 2, for time: 1,000m run (together), then, 3 rounds (split as desired): 15 toes-to-bars 12 shoulder to overheads (BB: 185/135 lbs, DB: 2x50/35 lbs) then, 50 handstand pushups (split as desired) then: 3 rounds (split as desired): 15 toes-to-bars 12 shoulder to overheads (BB: 185/135…

2022 08 19

Workout of the day – Friday August 19th

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 Deficit deadlift and Snatch grip pulls A - Deficit deadlift - 4 in deficit 5 at 70%, 5 at 75%, 5 at 77.5%, 5 at 80%, 5 at…

2022 08 18

Workout of the day – Thursday August 18th

By: EVF Performance 0

Warm up 20 alternating single leg bridges, then: 3 rounds: 20 sec row sprint 5 empty BB hang cleans 5 empty BB front squats 5 empty BB push jerks Clean & jerk cycling and conditioning 20 min alternating EMOM: 6 TnG power cleans 155/105 lbs + 10 pushups 6 shoulder-to-overheads…

2022 08 17

Workout of the day – Wednesday August 17th

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm KB overhead squats 10 pronated snow angels 10 plank transitions Endurance 30 min alternating EMOM: 12/9 assault bike calories 14 Box Jump Overs, 24/20 in 16 KB snatches 24/16 kg 18 Push-ups 30 sec low ring plank hold Mobility 20…

2022 08 16

Upper East Side

Author: EVF Performance

Blog

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