LEVEL 1
1. Barbell Cycling
3 ROUNDS
5 Clusters 60/40
3 Clusters 70/45
1 Cluster 80/45
Rest 2:00
2. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges 22.5/15
9 Dumbbell Clean and Jerks 22.5/15
LEVEL 2-
LEVEL 1
1. Barbell Cycling
3 ROUNDS
5 Clusters 60/40
3 Clusters 70/45
1 Cluster 80/45
Rest 2:00
2. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges 22.5/15
9 Dumbbell Clean and Jerks 22.5/15
LEVEL 2-
LEVEL 1-
1) HSPU SKILL DEVELOPMENT
2). Conditioning
50/35 Calorie Assault Bike
100 Double-Unders
800m Run
100 Double-Unders
50/35 Calorie Assault Bike
3) Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off
1) SQUAT SNATCH
EMOM 12
1-3X4
4-6X3
7-9X2
10-12X1
2) FOR TIME
3 Rounds:
30 Hang Power Cleans 50/35
30 Wallballs
30 Calorie Row
1) 500m row time trial
2)For Time:
21/15 Calorie Assault Bike
21 Barbell Facing Burpees
21 Thruster @ (70/45)
21 Barbell Facing Burpees
21/15 Calorie Assault Bike
Monday-Friday
5.30am - 11.00am
4.30pm - 8.00pm
Saturday
8am - 10am
Email info@evolutionfitnesscentralcoast.com.au
Phone 0417 680 426
304 Manns Rd,
West Gosford, 2250