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Workout of the day – Wednesday July 27th

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

Workout of the day – Friday July 23rd

By: EVF Performance 0

Community WOD For time, in teams of 2: 500m/400m row 60 chest-to-bar pullups 15 synchro burpees 60 push jerks (BB: 135/95 lbs, DB: 2x50/35 lbs) 15 synchro burpees 1,000m/800m row 60 hang cleans (BB: 135/95 lbs, DB: 2x50/35 lbs) 15 synchro burpees 60 pushups 15 synchro burpees 500m/400m row Time…

2022 07 22

Workout of the day – Friday July 22nd

By: EVF Performance 0

Warm up 3 rounds: 5 wall slides 2 wall walks 10 banded good mornings 10 band pull aparts Gymnastics 12 min to work on your ring skill of choice: Ring muscle up kip and hip drive - https://youtube.com/shorts/ooNCGmauKfw Low ring muscle up transition Ring L-sit hold Ring support hold Ring…

2022 07 21

Workout of the day – Thursday July 21st

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 Push press 3x5 at 40% of 1RM C&J Split jerk 5 at 40% 5 at 50% 5 at 60% Conditioning 3 rounds for time: 15 sumo deadlifts high pulls…

2022 07 20

Workout of the day – Wednesday July 20th

By: EVF Performance 0

Warm up 2 min of cardio machine of choice, then 2 rounds of: 10 Russian KBS 8 hollow rocks 6 squat jumps Endurance 5 rounds for time: 40/32 cal row 30 Russian KBS 24/16kg 20 ab-mat situps 10 KB box steps over 24/16 kg, 24/20 in Time cap: 33 min…

2022 07 19

Workout of the day – Tuesday July 19th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 wall facing squats 6 single DB overhead squats 6 single DB high pulls per side Conditioning 21 min alternating EMOM: 15/12 cal row 10 burpees 5 TnG snatches at 60% (power or squat) Strength Accessory 3 rounds for quality: 20 barbell curls - start…

2022 07 18

Workout of the day – Monday July 18th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 10 alternating bird dogs 5 yoga pushups Back squat DELOAD WEEK 5 reps at 40% 5 reps at 50% 5 reps at 60% Barbell cycling & conditioning 8 rounds for time: 5 hang power…

2022 07 17

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