FRIDAY 6TH APRIL

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LEVEL 1-

1. Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups


2. Clean and Jerk

On the Minute x 9 (3 Rounds) – 

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1-3– 73%

Minute 4-6 – 78%

Minute 7-9 – 83%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

 

LEVEL 2-

1. Deficit Handstand Pushups

Build to a Max Deficit:

2 Strict Deficit Parallete HSPU

3 Kipping Parallete HSPU

2. Clean and Jerk

On the Minute x 9 (3 Rounds) – 

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1-3– 73%

Minute 4-6 – 78%

Minute 7-9 – 83%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

4. Conditioning

3 Rounds:

18 Calorie Assault Bike

15 Calorie Row

12 Burpee Box Jump Overs (30/24)

9 Deadlifts 120/80

 

SATURDAY 7TH APRIL
THURSDAY 5TH APRIL

Get in touch

Opening hours

Monday-Friday
5.30am - 11.00am
4.30pm - 8.00pm

Saturday
8am - 10am

Contact

Email info@evolutionfitnesscentralcoast.com.au
Phone 0417 680 426

Location

304 Manns Rd,
West Gosford, 2250