Daily WOD https://www.evfperformance.com/ en Workout of the day – Wednesday February 4th https://www.evfperformance.com/blog/daily-wod/workout-day-wednesday-february-4th <span class="field-wrapper">Workout of the day – Wednesday February 4th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Tue, 02/03/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-wednesday-february-4th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>Start with 500m row, then 3 rounds of:<br /> 5 kip swings / knee raises / toes to bars<br /> 5 cleans (build up)<br /> 10 lunges</p> <p><strong>Endurance</strong></p> <p>36 min alternating EMOM (6 rounds):<br /> 10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)<br /> 10/7 cal assault bike (or bike erg)<br /> 3 squat cleans 165/110 lbs or 6 double KBs squat cleans 24/16 kg<br /> 8 burpees box jumps over 24/20 in<br /> 15 wall balls 20/14 lbs<br /> Rest</p> <p>Scaling: Each movement should take 45 sec. Adjust the set volume so that you can complete the toes-to bars in 2 sets or less, using your achievement in the first few weeks of the cycle to decide on the target. Squat cleans should feel heavy given the movement interferences. Wall balls must be UB, adjust weight and/or volume to get a challenging set.</p> <h2>UES strength</h2> <p><strong>Warm Up</strong></p> <p>2 Rounds<br /> 5/leg Lunge to Rotation<br /> 10/leg Goblet Reverse Lunges<br /> 15 Russian KB Swings<br /> 5 Jump Squats<br /> Box Squats Warm-up sets</p> <p><strong>Box Squats</strong><br /> Every 2:00 Mins for 10 Sets<br /> 2 Reps @ 93% 1RM Back Squat<br /> Box Height: Hip crease is at parallel when at lowest in squat</p> <p><strong>Accessory</strong><br /> 4 Sets - AMRAP in 2:00mins<br /> 15 Double KB Sumo Stance Deadlifts<br /> 5 Double KB Front Squats<br /> Max Front Rack Hold Marches with Time Left<br /> -Rest 60 secs -</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Tue, 03 Feb 2026 21:00:00 +0000 Matt 341 at https://www.evfperformance.com Workout of the day – Tuesday February 3rd https://www.evfperformance.com/blog/daily-wod/workout-day-tuesday-february-3rd <span class="field-wrapper">Workout of the day – Tuesday February 3rd</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Mon, 02/02/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-tuesday-february-3rd" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>500m row, then 2 rounds:<br /> 5 inch worms with pushups<br /> 5 supermen<br /> 5 world's greatest stretch<br /> 5 snatch high pulls<br /> 5 BTN push presses<br /> 5 tempo overhead squats</p> <p><strong>Overhead Squat</strong></p> <p>5x6 - no tempo</p> <p><strong>Conditioning</strong></p> <p>3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):<br /> 2-4-6-8...<br /> Burpees<br /> Alternating DB snatches 50/35 lbs<br /> Single DB box steps over 50/35 lbs, 24/20 in</p> <p>Goal: 4+ rounds each time (finishing the round of 8 reps) </p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>18 min to perform 4-5 rounds of the following:<br /> 100 ft. double DB overhead carries<br /> 5 single KB bottom up presses per side<br /> 5 single KB/DB overhead squats per arm<br /> 10 bent over straight arm plate Y-raises<br /> 10 standing overhead plate triceps extensions</p> <p><strong>Part B</strong></p> <p>3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):<br /> 2-4-6-8...<br /> Burpees<br /> Alternating DB snatches 50/35 lbs<br /> Single DB box steps over 50/35 lbs, 24/20 in</p> <p>Goal: 4+ rounds each time (finishing the round of 8 reps) </p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Mon, 02 Feb 2026 21:00:00 +0000 Matt 340 at https://www.evfperformance.com Workout of the day – Monday February 2nd https://www.evfperformance.com/blog/daily-wod/workout-day-monday-february-2nd <span class="field-wrapper">Workout of the day – Monday February 2nd</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Sun, 02/01/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-monday-february-2nd" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>2 min of ski, bike or row, then 3 round of:<br /> 10 banded pullaparts<br /> 10 bent over straight arm plate Y-raises<br /> 10 alternating cossack squats<br /> Then, 1 min of ski, bike or row<br /> Then barbell warm up</p> <p><strong>Clean &amp; Jerk Complex - Week 5</strong></p> <p>Every 2 min for 6 rounds, perform the following complex for load:<br /> 1 deadlift + 1 clean + 2 hang cleans + 1 split jerk</p> <p>Note: Aim to lift heavier than last week, 1 rep of split jerk this week</p> <p><strong>Conditioning</strong></p> <p>4 rounds for max reps, rotating through the stations, and working at 45 sec work / 15 sec transition:<br /> DB bench presses AHAP<br /> Row calories<br /> Pullups<br /> Ski calories</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>18 min to perform 4-5 rounds for load and quality:<br /> 10 double KB front rack squats<br /> 10 double DB push presses<br /> 10 alternating double DB overhead lunges<br /> 50 ft. per leg <a href="https://www.youtube.com/shorts/aZEQxQswLqE">single leg broad jumps</a> is as few jumps as possible</p> <p><strong>Part B</strong></p> <p>4 rounds for max reps, rotating through the stations, and working at 45 sec work / 15 sec transition:<br /> DB bench presses AHAP<br /> Row calories<br /> Pullups<br /> Ski calories</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Sun, 01 Feb 2026 21:00:00 +0000 Matt 339 at https://www.evfperformance.com Workout of the day – Sunday February 1st https://www.evfperformance.com/blog/daily-wod/workout-day-sunday-february-1st <span class="field-wrapper">Workout of the day – Sunday February 1st</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Sat, 01/31/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-sunday-february-1st" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>2 min cardio machine of choice, then 2 rounds of:<br /> 10 alternating KB single leg RDL<br /> 5 per arm single KB Z-presses<br /> 10 alternating box steps up<br /> 5 strict toes to bars</p> <p><strong>Deadlift</strong></p> <p>5x3 at 82.5%</p> <p><strong>Single Leg RDL</strong></p> <p>3x6 per leg<br /> Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.</p> <p><strong>Conditioning</strong></p> <p>16 min AMRAP:<br /> 2 wall walks<br /> 4 thrusters 135/95 lbs<br /> 8 box jumps over 24/20 in</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>16 min alternating EMOM:<br /> 10 double DB alternating box steps up<br /> 10 strict toes to bars / hanging knee raises<br /> 10 double KBS<br /> 20 sec per side star plank hold</p> <p><strong>Part B</strong></p> <p>16 min AMRAP:<br /> 2 wall walks<br /> 4 double DB thrusters 50/35 lbs<br /> 8 box jumps over 24/20 in</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Sat, 31 Jan 2026 21:00:00 +0000 Matt 338 at https://www.evfperformance.com Workout of the day – Saturday January 31st https://www.evfperformance.com/blog/daily-wod/workout-day-saturday-january-31st <span class="field-wrapper">Workout of the day – Saturday January 31st</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Fri, 01/30/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-saturday-january-31st" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><h2>Community WOD (EVF360 &amp; Crossfit)</h2> <p>In teams of 2, for time, one partner working at a time, splitting as desired:<br /> 100/80 cal row<br /> 80 single DB clean &amp; jerks 50/35 lbs<br /> 40 single DB goblet squats 50/35 lbs<br /> 20 burpees over DB<br /> 10 sandbag to shoulders<br /> 20 burpees over DB<br /> 40 single DB goblet squats 50/35 lbs<br /> 80 single DB clean &amp; jerks 50/35 lbs<br /> 100/80 cal ski</p> <p>Time cap: 34 min</p> <h2>Row 360</h2> <p><strong>Part A</strong></p> <p>25 min AMRAP ladder:<br /> 10-20-30-40-50-... cal row<br /> -- 1 min rest between each set</p> <p><strong>Part B</strong></p> <p>For time:<br /> 21 DB snatches, right arm 50/35 lbs<br /> 21 DB snatches, left arm 50/35 lbs<br /> 21 handstand pushups<br /> 30/24 cal row<br /> 15 DB snatches, right arm 50/35 lbs<br /> 15 DB snatches, left arm 50/35 lbs<br /> 15 handstand pushups<br /> 30/24 cal row<br /> 9 DB snatches, right arm 50/35 lbs<br /> 9 DB snatches, left arm 50/35 lbs<br /> 9 handstand pushups<br /> 30/24 cal row</p> <p>Time cap: 15 min</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Fri, 30 Jan 2026 21:00:00 +0000 Matt 337 at https://www.evfperformance.com Workout of the day – Friday January 30th https://www.evfperformance.com/blog/daily-wod/workout-day-friday-january-30th <span class="field-wrapper">Workout of the day – Friday January 30th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Thu, 01/29/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-friday-january-30th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>3 rounds of:<br /> 5 cal ski/row<br /> 20 sec dead hang<br /> 10 KB goblet hold good mornings<br /> 5 empty barbell tempo front squats</p> <p><strong>Tempo Front Squat</strong></p> <p>Tempo 33X1: 7x3 at 77.5%<br /> -- Perform a total of 3 sets of 100 ft. double KB front rack lunges. These may be done after all front squat sets are completed, or between some of the sets.</p> <p><strong>Conditioning</strong></p> <p>For time:<br /> 20 power snatches 95/65 lbs<br /> 5 burpees<br /> 15 power snatches 115/80 lbs<br /> 10 burpees<br /> 10 power snatches 135/95 lbs<br /> 5 burpees<br /> 5 power snatches 155/105 lbs</p> <p>Time cap: 14 min</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>2 rounds for time:<br /> 8 DB complexes 50/35 lbs<br /> 10 burpees<br /> 6 DB complexes 50/35 lbs<br /> 15 burpees<br /> 4 DB complexes 50/35 lbs<br /> 20 burpees</p> <p>Time cap: 22 min<br /> Note: 1 DB complex = 1 double DB snatch + 2 double DB front squats + 3 double DB thrusters</p> <p><strong>Part B</strong></p> <p>15 min to perform 4 rounds of the following for load and quality:<br /> 6 double KB Bulgarian split squats per leg<br /> 100 ft. double KB front rack carries<br /> 30 sec KB front rack marches</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Thu, 29 Jan 2026 21:00:00 +0000 Matt 336 at https://www.evfperformance.com Workout of the day – Thursday January 29th https://www.evfperformance.com/blog/daily-wod/workout-day-thursday-january-29th <span class="field-wrapper">Workout of the day – Thursday January 29th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Wed, 01/28/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-thursday-january-29th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>6 min AMRAP:<br /> 20 jumping jacks<br /> 10 band pullaparts<br /> 10 band passthroughs<br /> 5 per side bottom up KB half kneeling presses<br /> 5 per side KB push presses</p> <p><strong>Push Press</strong></p> <p>Part A - 6 min to build to a heavy rep around 80-85%.<br /> Part B - 3x5 at 90% of today's heavy rep</p> <p><strong>Bench Press</strong></p> <p>3x5 at 75% of estimated 1RM across</p> <p><strong>Benchmark Conditioning</strong></p> <p>Open WOD 13.3<br /> 12 min AMRAP<br /> 150 wall balls 20/14 lbs, 10/9 ft.<br /> 90 double unders<br /> 30 muscle ups</p> <p>Scaling: Perform 60 chest to bar pullups as an alternative to the muscle ups.</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>4 rounds for max reps, 1 min per station, rotating through ("fight gone bad" style):<br /> Ski erg calories<br /> Single DB devil presses 50/35 lbs<br /> Plate Russian Twists 35/25 lbs<br /> DB bench presses 50/35 lbs<br /> Rest</p> <p><strong>Part B</strong></p> <p>Open WOD 13.3<br /> 12 min AMRAP<br /> 150 wall balls 20/14 lbs, 10/9 ft.<br /> 90 double unders<br /> 30 muscle ups</p> <p>Scaling: Perform 60 chest to bar pullups as an alternative to the muscle ups.</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Wed, 28 Jan 2026 21:00:00 +0000 Matt 335 at https://www.evfperformance.com Workout of the day – Wednesday January 28th https://www.evfperformance.com/blog/daily-wod/workout-day-wednesday-january-28th <span class="field-wrapper">Workout of the day – Wednesday January 28th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Tue, 01/27/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-wednesday-january-28th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>Start with 500m row, then 3 rounds of:<br /> 5 ring rows<br /> 5 clean and jerks (light)<br /> 5 KBS</p> <p><strong>Endurance</strong></p> <p>"Renée Good and Alex Pretti" - This workout is in memory of Renée Good and Alex Pretti, both 37 year old when they were killed by ICE agents in Minesota on January 7th and January 24th respectively.</p> <p>37 min AMRAP:<br /> 1 clean and jerk<br /> 7 pullups<br /> 24 American KBS 24/16 kg</p> <p>Loads: Barbells 185/125 lbs, KBs: 2x32/24 kg</p> <h2>UES strength</h2> <p><strong>Warm Up</strong></p> <p>2 Rounds<br /> 5/leg Low KB Cossack Squats<br /> 10/leg Goblet Reverse Lunges<br /> 15 Russian KB Swings<br /> 3/leg Single KB Romanian Deadlift<br /> Warm-up sets - 6:00 mins to work up to 1 set percentage</p> <p><strong>Box Squats</strong><br /> Every 2:00 Mins for 10 Sets<br /> 2 Reps @ 90% 1RM Back Squat<br /> Box Height: Hip crease is at parallel when at lowest in squat</p> <p><strong>Accessory</strong><br /> Part A:<br /> 3 Rounds For Time:<br /> 10/leg Double DB Front Rack Reverse Lunges (35/25)<br /> 15 Box Jump Overs (24/20)<br /> 10 Double DB Front Squats<br /> 5 Burpee Box Jump Overs<br /> -Time Cap: 12 Mins -<br /> Part B:<br /> With Time Left (18mins)<br /> With as many attempts needed from the rack find a:<br /> 1 Rep Max - Thruster</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Tue, 27 Jan 2026 21:00:00 +0000 Matt 334 at https://www.evfperformance.com Workout of the day – Tuesday January 27th https://www.evfperformance.com/blog/daily-wod/workout-day-tuesday-january-27th <span class="field-wrapper">Workout of the day – Tuesday January 27th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Mon, 01/26/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-tuesday-january-27th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>500m row, then 2 rounds:<br /> 5 inch worms with pushups<br /> 5 supermen<br /> 5 world's greatest stretch<br /> 5 snatch high pulls<br /> 5 BTN push presses<br /> 5 tempo overhead squats</p> <p><strong>Overhead Squat</strong></p> <p>5x5 - no tempo<br /> Note: Use the first week of the cycle to establish your starting weight, we will finish the cycle with standard overhead squat (no tempo), building back to sets of 7 in week 6 and testing a 5RM in week 7. Build across the sets.</p> <p><strong>Overhead Accessory</strong></p> <p>3 sets of plate raise squats<br /> 3 sets per side of banded single KB overhead carry 100 ft.</p> <p><strong>Pistol Progression</strong><br /> Pistol progressions to choose for today's conditioning:<br /> Level 1: Curtsy squats or lunges<br /> Level 2: Single leg box step up/down <br /> Level 3: Single leg box squats (or on med ball) <br /> Level 4: Single leg squat with heel on plate <br /> Level 5: Single leg squat holding plate as counter balance <br /> Level 6: Pistols </p> <p><strong>Conditioning</strong></p> <p>7 rounds for time:<br /> 7 hang power cleans 115/80 lbs<br /> 14 alternating pistols<br /> 7 toes to bars</p> <p>Time cap: 16 min</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>Every 3 min for 6 rounds:<br /> 15/12 cal row<br /> 12 alternating DB renegade rows 50/35 lbs<br /> 9 plate ground to overheads 35/25 lbs<br /> -- rest the remainder of the interval</p> <p><strong>Part B</strong></p> <p>16 min AMRAP:<br /> 8 double DB front squats 50/35 lbs<br /> 8 double DB box steps over 50/35 lbs, 24/20 in<br /> 8 toes to bars<br /> 8 burpees</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Mon, 26 Jan 2026 21:00:00 +0000 Matt 333 at https://www.evfperformance.com Workout of the day – Monday January 26th https://www.evfperformance.com/blog/daily-wod/workout-day-monday-january-26th <span class="field-wrapper">Workout of the day – Monday January 26th</span> <span class="field-wrapper"><span lang="" about="/user/5" typeof="schema:Person" property="schema:name" datatype="">Matt</span></span> <span class="field-wrapper">Sun, 01/25/2026 - 21:00</span> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-system block-system-breadcrumb-block"> <nav role="navigation" aria-labelledby="system-breadcrumb"> <h2 id="system-breadcrumb" class="visually-hidden">You are here</h2> <ul class="breadcrumbs"> <li> <a href="/">Home</a> </li> <li> <a href="/blog/daily-wod">Daily WOD</a> </li> <li class="current"><a href="#"></a></li> </ul> </nav> </section> <section class="block block-layout-builder block-field-blocknodeblogfield-image"> <div class="field-wrapper image field field-node--field-image field-name-field-image field-type-entity-reference field-label-hidden"> <div class="field-items field-items blog-page-image-slider-wrapper"> <div class="field-item"> <a href="/blog/daily-wod/workout-day-monday-january-26th" hreflang="en"><img src="/sites/evf.app.sitewright.io/files/styles/2_size_small/public/image/2025-03/default.png?itok=ayQqB7MZ" width="640" height="380" alt="evf" loading="lazy" typeof="foaf:Image" /> </a> </div> </div> </div> </section> </div> </div> </div> <div class="grid-container"> <div class="grid-x"> <div class="cell medium-12"> <section class="block block-layout-builder block-field-blocknodeblogbody"> <div class="field-wrapper body field field-node--body field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item"><p><strong>Warm up</strong></p> <p>2 min of ski, bike or row, then 3 round of:<br /> 10 banded pullaparts<br /> 10 bent over straight arm plate Y-raises<br /> 10 alternating cossack squats<br /> Then, 1 min of ski, bike or row<br /> Then barbell warm up</p> <p><strong>Clean &amp; Jerk Complex - Week 4</strong></p> <p>Every 2 min for 6 rounds, perform the following complex for load:<br /> 1 deadlift + 1 clean + 2 hang cleans + 2 split jerks</p> <p>Note: For the remaining 4 weeks of the cycle (including test week), reps will progressively decrease to 1 for each movement. Aim to lift heavier than last week, the total cleans decreased by 1 rep.</p> <p><strong>Conditioning</strong></p> <p>4 rounds of 3 min AMReps:<br /> 15/12 cal row<br /> 12 burpee box jumps 24/20 in<br /> Max alternating single DB snatches in the remaining time 50/35 lbs<br /> -- rest 1 min between each round</p> <h2>EVF360</h2> <p><strong>Part A</strong></p> <p>20 min alternating EMOM (4 rounds):<br /> 12 double KB front rack lunges<br /> 6 double KB push presses<br /> 12 double KB deadlifts<br /> 6 double KB cleans<br /> 12 burpees to plate</p> <p>Note: aim to increase the load slightly if you did last Monday's version.</p> <p><strong>Part B</strong></p> <p>4 rounds of 3 min AMReps:<br /> 15/12 cal row<br /> 12 burpee box jumps 24/20 in<br /> Max alternating single DB snatches in the remaining time 50/35 lbs<br /> -- rest 1 min between each round</p></div> </div> </div> </section> <section class="block block-layout-builder block-inline-blockbasic"> <div class="inner-wrapper"> </div> </section> </div> </div> </div> Sun, 25 Jan 2026 21:00:00 +0000 Matt 332 at https://www.evfperformance.com