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Workout of the day – Friday December 17th

Warm up 4 rounds 10 Kettlebell Swings 10 Goblet Lunges Time cap: 7 min Deadlift 8 at 60% 6 at 65% 5 at 70% 4 at 75% 1 at 80% Focus on moving the weight up as fast as you can. All sets should move well. Time cap: 17 min…

2021 12 16

Workout of the day – Thursday December 16th

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 3 wall walks Pushing challenge 9 min EMOM Min 1: 30 Handstand Shoulder tap Min 2: 12 Russian pushups Min 3: 12 "downscaled" pushups** At the end of the EMOM, rest 3 mins,…

2021 12 15

Workout of the day – Wednesday December 15th

By: EVF Performance 0

Warm up 6 min AMRAP 15 Glute bridges 10 Spiderman steps 5 burpees to target Back squat 5 reps at 40% of your 1RM 5 reps at 50% of your 1RM 5 reps at 60% of your 1RM This is purposely light, within a short deload mid-cycle. But stand up…

2021 12 14

Workout of the day – Tuesday December 14th

By: EVF Performance 0

Warm up 3 rounds 5 yoga pushups 10 supermen with PVC held overhead 15 hollow rocks 20 double unders Gymnastics - toes-to-bar challenge 3 Rounds for max quality reps: 30sec on/30sec Off Heel Box Toes-to-Bar -- Rest 1min 3 Rounds for max quality reps: 30sec on/30sec Off Banded Lat Pull…

2021 12 13

Workout of the day – Monday December 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 8 alternating single arm DB hang clean and jerks 8 single arm DB thrusters (4/arm) 8 groiners Clean & Jerk complex E2MOM for 7 rounds 1 squat clean + 1 BTK Hang squat clean + 1ATK Hang squat clean + 3 split jerks Use week…

2021 12 12

Workout of the day – Sunday December 12th

By: EVF Performance 0

Warm up 1 min at each station: Row Ski Jump rope (single or double unders) Box step ups Inch worms with push ups Unilateral strength 4 rounds for load: 8/leg Bulgarian split squats (rest ~30sec between legs) 5/arm single KB sotts presses (rest ~30 sec between arms) Time cap: 18…

2021 12 11

Workout of the day – Saturday December 11th

By: EVF Performance 0

Partner WOD "two hundred and change" Complete, for time, split anyhow and in any order, one partner working at a time: 200 box jumps 24/20 in 200 single KB cleans 24/16 kg 200/160 cal row/ski OR 250/200 cal assault bike (choose one machine for the whole workout) 200 shoulder-to-overheads 115/75…

2021 12 10

Workout of the day – Friday December 10th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 med ball Russian twists 10 banded good mornings 10 alternating scales Deadlift 8 at 70% 6 at 75% 5 at 80% 4 at 85% 1 at 87.5% 1 at 90% Time cap: 17 min Gymnastics conditioning For time: 1 round: 60 wall balls 20/14…

2021 12 09

Workout of the day – Thursday December 9th

By: EVF Performance 0

Warm up 3 rounds 5/arm single KB floor presses 5/arm KB Turkish situps 5/arm single arm KBS Pushing challenge Using last week benchmark on your pushing movement: 8 min EMOM: 30% of your max benchmark set, rounded up For instance, if you completed 12 pushups in your benchmark, perform 4…

2021 12 08

Workout of the day – Wednesday December 8th

By: EVF Performance 0

Warm up 2 rounds 10/leg single leg KB RDL 10 KB box step ups 10 groiners Back squat 5 reps at 75% of your 1RM 3 reps at 85% of your 1RM Max reps at 95% of your 1RM Aim for 3-4+ reps on the last set ** 2 spotters…

2021 12 07

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter