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Workout of the day – Thursday October 6th

Warm up 6 min AMRAP: 10 band pullaparts 10 band passthroughs 10 groiners 5 hang clusters Grace For time: 30 clean & jerks 135/95 lbs Time cap: 10 min Interval conditioning 5 rounds of 3 min AMRAP, 1 min rest between: 10 front rack rear lunges 95/65 lbs (5/leg) 10…

2022 10 05

Workout of the day – Wednesday October 5th

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 50 double unders 20 jumping jacks 10 American KBS Endurance Every 2 min for 5 rounds, alternating between: 15/12 cal row + 10 double DB deadlifts 50/35 lbs 15/12 cal ski + 10 KB snatches 24/16 kg 15/12 cal row + 10…

2022 10 04

Workout of the day – Tuesday October 4th

By: EVF Performance 0

Warm up 1 min coach stretch per leg, then: 2 rounds: 10 banded good mornings 5/leg single leg glute bridges 5 BB kang squats Front squat 18 min to find a 1RM front squat Build up: 5 at 50% 3 at 65% 2 at 75% 2 at 80% Singles Note:…

2022 10 03

Workout of the day – Monday October 3rd

By: EVF Performance 0

Warm up 2 rounds: 10 banded TYI 10 DB plank pull throughs 10 no pushup burpees 5/side thoracic extensions Shoulder press 15 min to find a 1RM shoulder press. Build up: 5 at 50% 3 at 65% 2 at 75% 2 at 80% Singles Conditioning 3 rounds for time: 15…

2022 10 02

Workout of the day – Sunday October 2nd

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 KB/DB windmills per side 10 wall facing squats (arms up) Snatch 12 min EMOM 1 snatch + 1 paused overhead squat Note: Weight should be around 50%-60% of your snatch 1RM Aerobic capacity 24 min alternating EMOM: 12/10 cal row 24…

2022 10 01

Workout of the day – Saturday October 1st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Partner WOD, teams of 2: 100/80 cal ski/row 50 pullups 40 'partner' pistols (both partners) 30 burpee pullups / 20 burpee muscle ups 40 'partner' pistols (both partners) 50 pullups 100/80 cal ski/row Note: split as desired, one partner working at a time, except the…

2022 09 30

Workout of the day – Friday September 30th

By: EVF Performance 0

Warm up 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 bent over double KB/DB row Tempo deadlift and Muscle snatches A - Tempo deadlifts 3x5 with 3131 tempo at 40% B - Muscle snatches 3x4 Time cap: 12 min Gymnastics conditioning 7 min AMRAP: 3-6-9-12... Burpees over the…

2022 09 29

Workout of the day – Thursday September 29th

By: EVF Performance 0

Warm up 2 rounds: 10 hollow rocks 5 per arm single KB sotts presses (light) 10 alternating single KB overhead lunges (10 steps per arm) 20 alternating single leg glute bridges Clean & jerk cycling 15 min alternating EMOM: 50 double unders 6 cleans + 6 jerks 95/65 lbs 30…

2022 09 28

Workout of the day – Wednesday September 28th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 yoga pushups 10 alternating shoulder taps 10 cal row 5/side single arm KBS Endurance Every 8 min for 4 rounds: 500m/400m row 40 air squats 30 American KBS 16/12 kg 20 situps 10 pull ups Mobility - Time permitting Coach's choice

2022 09 27

Workout of the day – Tuesday September 27th

By: EVF Performance 0

Warm up 1 min per side banded front rack stretch then, 2 rounds of: 5 thoracic cage rotations per side in squat 10 alternating plank extensions 15 down-ups Front squat 5x10 at 50%-60% of 1RM Focus on speed, stand up as fast as possible. Perform 5 seated box jumps between…

2022 09 26

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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