EVF Performance | Blog

Workout of the Day – Thursday October 29th

Warm up 5 min 20sec lateral plank (each side) 8 PVC thrusters 10 SA KB press 7/7 Box jumps (land on one foot) Conditioning ¨Rowing Bowen¨ 3 rounds for time 800m row 7 deadlift 285/185 10 burpees pullup 14 SA kb thruster 53/35 20 box jumps

2020 10 28

Workout of the Day – Wednesday October 28th

By: EVF Performance 0

Warm up 2 rounds 7/7 SA KB squat clean 20sec hollow rocks 8/8 SA KB thrusters 7/7 SA KBS 8/8 SA KB Press 15 KB Russian twists Strength Back squat 5 x 5 Conditioning 15-12-9-6-3 Burepee to a 6in target Thrustes 95/65 **20 sit-ups after each round

2020 10 27

Workout of the Day – Tuesday October 27th

By: EVF Performance 0

Warm up 6 minutes 50 sec plank 1 snatch + 1 hang snatch x3 5 burpees 15 V-ups 8 Tuck jumps 15 sit ups Strength 1 snatch + 2 OHS x 5 Conditioning 5 rounds 25 goblet squat 53/35 15 power cleans 65/95 10 Toes to bar 450m Row

2020 10 26

Workout of the Day – Monday October 26th

By: EVF Performance 0

Warm up 2 rounds 30 mountain climbers 10 DB strict press 15 squat thrusts 20sec pull up bar hang 8 front squat Strength Bench press 5 x 6 Conditioning For time 100 double unders 15 Ground to Overhead 110/80 50 pull ups 15 Ground to Overhead 110/80 100 double unders

2020 10 25

Workout of the Day – Sunday October 25th

By: EVF Performance 0

Warm up 8min 10 ring rows 6 weighted step ups 20 DB forward flies 12 weighted situps Strength Split jerk 5 x 1 Ascend to no more that 90% Conditioning 10 rounds 2 cleans (225/155) 4 HSPU 8 Toes to bar

2020 10 25

Workout of the Day – Saturday October 24th

By: EVF Performance 0

Warm up 6 minutes 10 pass thrus 10 kip swings 10/10 Single arm DB strict press 20 Hollow Rocks 20 Goblet squats Conditioning 30 min AMRAP (115/75) 40 Toes to bar 40 back squat 20 push press 30 pull up 30 front squat 20 push press 20 c2b 20 OHS…

2020 10 23

Workout of the Day – Friday October 23rd

By: EVF Performance 0

Warm up 2 rounds 8 push jerk 15sec handstand hold 20 supermans 15 Sit-ups 10 single leg V-ups 7 Single arm KB press Strength Push press 5 x 5 Conditioning 15min AMRAP 20 Single arm KBS (44/26) 15 toes to bar 10 KB Step ups

2020 10 22

Workout of the Day – Thursday October 22nd

By: EVF Performance 0

Warm up 2 rounds 8 front squat 10 Toes to rig 8 OHS 15 sit-ups 8 tempo push ups (61X1) 40sec bar hang Strength/Skill Pull ups 4 rounds, 45sec on/ 15sec off Level 1: Kipping practice Max ring rows Level 2: Kipping pullups Strict pull ups Level 3 Kipping C2B…

2020 10 21

Workout of the Day- Wednesday October 21st

By: EVF Performance 0

Warm up 6 minutes 8 strict press 20 v-ups 8 push press 12 lunges 20 Mountain climbers 6 sotts press Strength 1 Snatch Balance + 2 OHS x 5 Conditioning For time 15 hang power clean (115/85) 450m row 20 toes to bar 450m row 15 hang power clean (115/85)

2020 10 20

Workout of the Day – Tuesday October 20th

By: EVF Performance 0

Warm up 2 Rounds 10 deadlift 40sec hollow hold 10 push press 12 V-ups 10 Lunge + torso twist 6 burpees 20 sec Handstand hold Strength Front Squat 5 x 4 Ascend each set Conditioning 4 rounds 20 burpees 15 KBS (53/35) 10 C2B pullups / Pull ups / 15…

2020 10 19

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter