EVF Performance | Blog

Warm up3 rounds:10 Spiderman steps5 inch worms10 empty barbell or PVC hang power clean and jerks5 Cuban presses with 2.5 or 5# plates in each hand20 sec handstand / wall walk hold StrengthPush jerks2x5 @ 65%2x5 @ 70%1x5 @ 75%1x5 @ 65% MetconFor time:10 burpees15 clean & jerks 95/65 lbs10…

2021 06 10

Workout of the day – Thursday June 10th

By: EVF Performance 0

Warm up2 rounds:10 dumbbell goblet squats10 cal row or ski10 single arm dumbbell clean and jerks (5/arm)10 cal row or ski10 single dumbbell Box step ups Strength5 sets, increasing throughout to find a challenging weight of the following complex:1 power clean + 1 hang squat clean + 2 front squats…

2021 06 09

Workout of the day – Wednesday June 9th

By: EVF Performance 0

Warm up3 rounds:10 bird dogs10 supermen10 groiners10 Hollow rocks StrengthDeficit Deadlift on 45# plates (4 inches)5x8 @60% of 1RM of conventional deadlift Metcon4 rounds for time:400 Meter Run10 push presses 125/85 lbs Time cap: 18min EVF360 A) 3 rounds:8 double Kettlebell floor presses10 double Kettlebell sumo deadlifts12 Plank transitions14 lunge…

2021 06 08

Workout of the day – Tuesday June 8th

By: EVF Performance 0

Warm up6 min AMRAP10 Ring rows10 jumping squats10 shoulder taps10 kettlebell push presses (light, 5 / arm) GymnasticsEvery 2 minutes for 5 rounds:Option A: 1 max set of handstand pushupsOption B: 5 wall walks Use option A only if you can do at least 15 UB handstand push-ups MetconAlternating EMOM…

2021 06 07

Workout of the day – Monday June 7th

By: EVF Performance 0

Warm upRow 500m, then3 rounds of:10 empty BB power snatches10 kipping swings StrengthOverhead squat5x10Start with a light weight and build up to a challenging set of 10 MetconFor time:20/16 cal row10 snatches 95/65 lbs10 chest-to-bar pull-ups-- Rest 3min10 chest-to-bar pull-ups10 snatches 95/65 lbs20/16 cal row Time cap: 10min EVF360 A)…

2021 06 06

Workout of the day – Sunday June 6th

By: EVF Performance 0

Warm up2 rounds20 shoulder taps5 push ups20 sit ups10 jump squats30 mountain climbers10 empty barbell strict press StrengthBench Press2RM Metcon“Helen”3 RFT400m Sprint21 Kettlebell Swings 53/3512 Pull-ups EVF360 A) 15 min AMRAP16 pull ups or ring rows12 DB floor press20 squat thrusts B) 5 rounds40 double unders / 80 singles5 wall…

2021 06 05

Workout of the day – Saturday June 5th

By: EVF Performance 0

Warm up2 rounds400m run20 lunges15 squats10 push ups5 burpees MetconIn teams of 2,30 min AMRAP60 burpee Box jumps80 sdhp 115/7560 HSPU80 hang power snatch 115/75 Split reps any way.**Partners can occupy the same box if they are members of the same household. EVF360 2 x14 min AMRAP (rest :90) 20…

2021 06 04

Workout of the day – Friday June 4th

By: EVF Performance 0

Warm up7 minutes4 burpees20 plank rotations10 push up8 PVC pass thrus8 PVC OHS8 PVC sotts press StrengthHang Squat Snatch2RM Metcon7min AMRAP7 thruster 95/657 burpees over the bar 2min rest 7min AMRAP7 Devil press 50/3514 weighted situps EVF360 A) 4 Rounds30 hollow rocks20 KB plank rows20 push ups30 SA KBS B)…

2021 06 03

Workout of the day – Thursday June 3rd

By: EVF Performance 0

Warm up3 rounds15 squats15 sit ups12 PVC push press1min plank5 burpees20 PVC kang squats StrengthDeadliftFind 3RM Metcon3 x 3 min AMRAP (rest :30)10 push press 115/7510 hang power cleans EVF360 A) 2x 18min AMRAP (:90 rest) 60 jumping lunges100 double unders or 200m run60 DB hang clean and jerk100 double…

2021 06 02

Workout of the day – Wednesday June 2nd

By: EVF Performance 0

Warm up6 minutes12 banded good mornings15 PVC front squats12 v-ups12 PVC thrusters30sec hollow rock StrengthClean pull + Clean15 min to find 1RM complex Metcon4 rounds25 wallballs 20/1412 burpees14 toes to bar EVF360 A) 2 x 8 min AMRAP8 man makers15 crunches15 Windshield wipers50 mountain climbers B) 15 min AMRAP2-4-6-8-10…HR push…

2021 06 01

Upper East Side

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

Blog Search

Blog Search

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