Tuesday 17th April

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LEVEL 1

1)Strict Handstand Push-ups

2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups

2. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups

LEVEL 2

1. Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Run Conditioning
On the Minute x 12
200 Meter Run
Slowest 200m is your score

3. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups

4. Midline
3 Rounds For Quality: 
21 Calorie Ski Erg
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

Wednesday 18th April
Monday 16th 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