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Warm up 5 min AMRAP: 10 kip swings 5 inch worms 10 supermen holding a PVC in overhead position 10 hollow rocks holding a PVC in overhead position Gymnastics 12 min alternating EMOM: Max ring support hold 10 barbell ab rollouts 30 sec hanging L-sit hold Scaling: box support hold…

2022 06 16

Workout of the day – Thursday June 16th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 plate shoulder internal/external rotations 10 alternating lunges with arms extended overhead 10 single arm DB split jerks (5/arm) 10 alternating plank extensions Split jerks Part A Push press - 3x5 at 65% of C&J 1RM Part B Split jerk - 3x5 at prescribed percentage…

2022 06 15

Workout of the day – Wednesday June 15th

By: EVF Performance 0

Warm up 2 rounds: 5/arm single KB suitcase deadlifts 5/arm single KB swings 5/arm KB push presses 5/arm KB sotts presses Endurance Complete each of the 3 parts in any order, rest 2 min between parts. Each part is 10 min long. Part A: For time (10 min cap) 10-8-6-4-2…

2022 06 14

Workout of the day – Tuesday June 14th

By: EVF Performance 0

Warm up 400m run, then, 3 rounds, adding small weight increments between rounds: 3 power position power snatches 3 hang power snatches 3 power snatches 3 squat snatches Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:30 min, every 2:30 min for…

2022 06 13

Workout of the day – Monday June 13th

By: EVF Performance 0

Warm up One time through: 20 glute bridges 20 Russian baby makers 20 alternating lunges 20 plank extensions 20 jumping squats 20 alternating single arm no pushup burpees Back squat waves 7 reps at 65% 5 reps at 70% 3 reps at 75% 7 reps at 70% 5 reps at…

2022 06 12

Workout of the day – Sunday June 12th

By: EVF Performance 0

Warm up 2 min on machine of choice, then 2 rounds of: 5 yoga pushups 10 lying plate pullover with bent legs 10 skater steps Strength Part A Deadlift 5 at 62.5%, 5 at 67.5%, 5 at 72.5%, 1 at 82.5% Part B Bench press 5 at 62.5%, 5 at…

2022 06 11

Workout of the day – Saturday June 11th

By: EVF Performance 0

Community Hero WOD - "Kev" With a partner, complete as many rounds as possible in 26 mins of: 6 Deadlifts (BB: 315/205 lbs; KB: 2x32/24 kg) (each) 9 Synchronized Bar Facing Burpees 9 Bar Muscle-ups (each) OR 18 chest-to-bar pullups 20 sec partner barbell hold (315/205 lbs) OR 20 sec…

2022 06 10

Workout of the day – Friday June 10th

By: EVF Performance 0

Warm up 3 rounds: 5 wall slides 5 hollow rocks 10 banded good mornings 10 band pull aparts Gymnastics 12 min alternating EMOM: 50 ft. handstand walk OR 45 sec handstand practice (see notes) 3-5 skin the cats 12 pass throughs (paralletes or stacked up plates) Notes: handstand practice: step…

2022 06 09

Workout of the day – Thursday June 9th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating single KB overhead lunge steps 10 groiners 10 BB push presses (empty BB) Split jerks Part A Push press - 3x5 at 55% of C&J 1RM Part B Split jerk - 3x5 at prescribed percentage 65%, 70%, 72% Part C Split jerk - …

2022 06 08

Workout of the day – Wednesday June 8th

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 single DB front raises (one hand on each bell) 9 per side single arm KBS Endurance 5 rounds for max reps, a starting a round every 7min 30 sec: 800m run 30 American KBS 24/16 kg 1 set of max…

2022 06 07

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter