Mar
31

WEDNESDAY 4TH APRIL

o0590039311451859083

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-

Continue reading
  429 Hits
429 Hits
Mar
31

TUESDAY 3RD APRIL

eventViewPic-3531-1460332869-riotquad2016web2

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

 

Continue reading
  427 Hits
427 Hits
Mar
31

MONDAY 2ND APRIL

rower-5_3

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

  431 Hits
431 Hits
Mar
30

SAT 31ST MAR

killer-workouts-with-thrusters

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

  410 Hits
410 Hits
Mar
30

FRI 30TH MAR

Hotshots19_med

"Hotshots 19"



Six rounds for time of:


30 Squats


60/40KG Power clean, 19 reps


7 Strict Pull-ups

Continue reading
  429 Hits
429 Hits
Mar
29

THURS 29TH MAR

RopeClimb-Fronning

Level 1

Workshop:

1. Ropeclimbs

2. AMRAP 5mins Ropeclimbs

3. Conditioning

Continue reading
  517 Hits
517 Hits
Mar
27

WED 28TH MAR

cox

Level 1-

1)Clean and Jerk- EMOM 9
1-3X3
4-6X2
7-9X1

2)Front Squat

6x2 @ 80%

3) Conditioning

Continue reading
  870 Hits
870 Hits

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