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Workout of the day – Wednesday August 18th

Warm up 3 rounds: 5/leg lateral Box step-ups 10 hollow rocks 5/leg cossack squats 10 box jumps Back squat Superset A. Back squat - 4x14, increasing B. 10 alternating dumbbell front rack box step ups -- rest ~90s between supersets Aim to finish your back squat at the same weight…

2021 08 17

Workout of the day – Tuesday August 17th

By: EVF Performance 0

Warm up 6min AMRAP 10 PVC pass throughs 10 PVC sots presses 2 inch worms 10 alternating plank extensions Olympic Lifting hang muscle snatches: 3x4 hang squat snatches: 5 reps @ 65%, 4 reps @ 70%, 3 reps at 75%, then 5 reps @ 70%, 4 reps @ 75%, 3…

2021 08 16

Workout of the day – Monday August 16th

By: EVF Performance 0

Warm up 2 rounds of: 15 Band pull apart 15 Row Calories 10 Wall Balls 10 Gymnastics Kips Pulling Strength Superset A. Weighted ring rows (plate on chest) - 4x8, increasing B. Max effort lying single dumbbell skullcrusher (keep your arms mostly extended) - weight should allow you to complete…

2021 08 15

Workout of the day – Sunday August 15th

By: EVF Performance 0

Warm up 3 rounds 5/side plank dumbbell pull throughs 5 groiners 5 jumping good mornings 5 empty barbell hang power cleans Strength 10 min EMOM: 4 Touch-and-go power cleans @ 70% of your 1RM Metcon J.T." For time 21-15-9 Handstand Push-up Ring Dip Push-up Scaling options: pike pushups instead of…

2021 08 14

Workout of the day – Saturday August 14th

By: EVF Performance 0

Warm up 8 min AMRAP 8 wall balls 8 hollow rocks 8 dumbbell suitcase deadlifts (4/side) 8 dumbbell shoulder to overhead (4/arm) Partner conditioning For time, split as desired between partners, except the run: 1/3 mile run (1 lap around the block) - both partners run 150 wall balls 20/14…

2021 08 13

Workout of the day – Friday August 13th

By: EVF Performance 0

Warm up 3 rounds: 10 yoga pushups 15 supermen 200m ski Shoulder press Superset A. Strict press 4x6, increasing B. Single arm half-kneeling DB press Max effort on each arm at 25% of your babell weight eg. if you 6 reps of strict reps are at 100 lbs, do max…

2021 08 12

Workout of the day – Thursday August 12th

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks 15 groiners 20 flutter kicks 25 kip swings 30 band pull aparts (light band) Gymnastics 15 min alternating EMOM 6 skin-the-cats or 12 feet elevated ring rows 15 Barbell ab rollouts 3 wall walks Aerobic capacity Every 3 min, on the minute, for…

2021 08 11

Workout of the day – Wednesday August 11th

By: EVF Performance 0

Warm up 3 rounds 5 bupee box jumps 7 plate ground to overhead 9 plate thrusters Back squat + single leg step down Superset A. Back squat 4x12, increasing B. Single leg lateral box step down, 3 sec negative 4x5 per leg Focus on balance and positioning - this is…

2021 08 10

Workout of the day – Tuesday August 10th

By: EVF Performance 0

Warm up 3 rounds 2 Wall Walks 8 Pause Overhead Squats 200m row Olympic lifting high hang muscle snatches 3x3 high hang power snatches 3x3 high hang squat snatches 3x3 High hang = mid-thighs Today's focus should be on getting full hip and leg extension before you start engaging shoulders…

2021 08 09

Workout of the day – Monday August 9th

By: EVF Performance 0

** New 6-week cycle starting today ** Expect to see: Monday: Pulling strength - Tuesday: Snatch - Wednesday: Back squat - Thursday: Gymnastics skills with a focus on rings and ring muscle up progressions - Friday: Shoulder pressing - Saturday: the good old partner WOD - Sunday: Clean Warm up…

2021 08 08

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Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter