Tuesday 1st May

RICHFROM

LEVEL 1

. Strict Handstand Push-ups 


2 Rounds:


60% of Max Unbroken Strict Handstand Push-ups 
50% of Max Unbroken Strict Handstand Push-ups 
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

 

2. Conditioning
AMRAP 15:


30 Double Unders 
15 Power Cleans (115/80)
30 Double Unders 
15 Toes to Bar

3. Midline


5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

 

LEVEL 2

1. Strict Handstand Push-ups 


2 Rounds:


60% of Max Unbroken Strict Handstand Push-ups 
50% of Max Unbroken Strict Handstand Push-ups 
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2.  Runner Conditioning


3 Rounds:
:30 On, :30 off
:45 on, :45 off
1:00 onRest 90 seconds between rounds

3. Conditioning


AMRAP 15:
30 Double Unders 
15 Power Cleans (135/95)
30 Double Unders 
15 Toes to Bar

4. Midline


5 Rounds for Quality:
6 L-Pull-Ups
9 Ring Pushups
12 Calorie Ski Erg

Wednesday 2nd May
Monday 30th 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