Wednesday 11th April

Jeff-Evans-OHS

LEVEL 1-

1. Overhead Squat

Build to a Heavy Set of 3


2. Conditioning

AMRAP 3

21 Overhead Squats (40/30)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (50/35)

18 Burpee Over the Erg
 
Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (60/40)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (70/45)

12 Burpee Over the Erg 

Max Calorie Row

3. Gymnastics 

4×14 Unbroken Chest to Bar Pull-Ups

Rest as little as needed between sets

LEVEL 2-

 

1. Barbell Cycling


AMRAP :20s – Squat Cleans (85/60)


Rest :40s


AMRAP :40s – Squat Cleans 100/70)

Rest 1:20

AMRAP 1:00 – Squat Cleans (110/75)
Rest 1:20

AMRAP :40s – Squat Cleans (100/70)


Rest :40s


AMRAP :20s – Squat Cleans (85/60)

2. Conditioning 

AMRAP 3

21 Overhead Squats (60/40)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

18 Overhead Squats (75/50)

18 Burpee Over the Erg 

Max Calorie Row

Rest 3:00
 

AMRAP 3

15 Overhead Squats (90/60)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

12 Overhead Squats (100/70)

12 Burpee Over the Erg 

Max Calorie Row

3. Gymnastics 
Alternating On the Minute x 10

A) 200 Meter Run

B) 30 Seconds Max Strict Chest to Bar Pull-ups 

Thursday 12th April
Tuesday 10th 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