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Warm up 2 rounds of: 5 scap pushups 5 wall slides -- then 3 rounds of: 5 single arm DB hang clean and jerks 5 cal row Gymnastics 12 alternating EMOM Max UB ring dips / box dips 30 sec handstand hold / plank hold Note: choose a scaling option…

2022 06 23

Workout of the day – Thursday June 23rd

By: EVF Performance 0

Warm up 2 rounds: 5 PVC Cuban presses 5/side thoracic extensions 10 alternating plank extensions 5 high box jumps Split jerks Part A Push press - 3x4 at 70% of C&J 1RM Part B Split jerk - 3x5 at prescribed percentage 75%, 77%, 79% Part C Split jerk - 3x3…

2022 06 22

Workout of the day – Wednesday June 22nd

By: EVF Performance 0

Warm up one time through: 50 ft. per arm single KB bottom-up overhead carry 10/arm single arm KBS 10 alternating DB snatches 50 ft. burpee broad jumps 10 double DB snatches (warm-up weight) Endurance Every 90 sec, for 20 rounds, rotating through: 1) 200m run + max double DB snatches…

2022 06 21

Workout of the day – Tuesday June 21st

By: EVF Performance 0

Warm up 3 rounds: 10 PVC banded straight arms pull downs 5 PVC Cuban presses 5 squat box jumps (squat and jump on the box) Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:00 min, every 2 min for 6 rounds 2…

2022 06 20

Workout of the day – Monday June 20th

By: EVF Performance 0

Warm up 4 min AMRAP: 5 alternating bird dogs per side 10 groiners 15 air squats -- then, one round of: 10 tempo single leg RDL per side (KB or DB) 10 kang squat with DB/KB behind neck Back squat waves 7 reps at 67.5% 5 reps at 72.5% 3…

2022 06 19

Workout of the day – Sunday June 19th

By: EVF Performance 0

Warm up 3 rounds: 4 high box step ups 4 snow angels 4 per side thoracic cage extensions 4 per leg single leg KB RDL Strength Part A Deadlift 5 at 72.5%, 5 at 72.5%, 5 at 77.55%, 1 at 85% Part B Bench press 5 at 72.5%, 5 at…

2022 06 18

Workout of the day – Saturday June 18th

By: EVF Performance 0

Community WOD Eva Strong *Partner Workout 5 Rounds for time: 24 double-unders 19 toes to bar – split between partners 2 clean and jerks 205/135 – split between partners 400m Run Flow: Double-unders are done at the same time. Do not move on to the next movement until both partners…

2022 06 17

Workout of the day – Friday June 17th

By: EVF Performance 0

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

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