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Virtual Whiteboard – if you can’t get it on your phone go to our Youtube page (Evolution Athletics) Warm up – 5- 10 min Run :30 Walk :30 (or slow jog) 2 Rounds – 10 /side Deep Lunge with t-spine 10 Air Squats – Slow 10 Wide Stance Air Squats 10 Narrow Stance Air Squats […]
Virtual Whiteboard!! Warm up – 2 Rounds – 10 Samson Lunge / 20 Second High Knees / 10 Cossack Squats / 20 Second Butt Kicks a) 3 – 4 sets 75 Double Unders (scale 100 Jumping Jacks) 40 Split Squats (scale Reverse Lunge) 400m Run @ 80% (scale 30 Burpees) Rest 3 min Between Rounds […]
Monday Buy in – 2 Rounds – 300m Row / 10 PVC Pass Throughs / 10 Banded Y’s *press / 30 sec Hang / 5 Broad Jumps A) Push Press x 3 @ 65-75% *EMOM x5 B) Dual KB Front Rack Step Up x 8/leg x 4 sets Metcon – 12 min AMRAP 50 DU […]
Monday Buy in – 2 Rounds – 40 Air Squats / 15 Banded Pull Aparts / 10 Gymnastics Crunches / 10 Ring Rows Mobility – 1 min Supinated Hang + Banded Ankle A) Rope Climb Drills and Skills (10-15min) B) 9 Min EMOM – DB Strict Press 8 – Light 6 – Moderate 4 – […]
Monday Buy in – EA Warm up A) Strict Press – Build to a Heavy 3 B) DB Torso Row – 4 x 6 /side Metcon – 10 Min AMRAP20 DB Push Press (40/25) 15 Cal Row/Ski 10 T2B Tuesday Buy in – 2 Rounds – 250m Row / 10 Hip Flows / 10 Goblet […]
Monday Open Gym 7-9:30 am Tuesday Buy in – 3-5 min Bike/Row/Ski/Skip then 2 rounds 5-10 reps of each movement with some mobility to make the movements feel like butter Metcon – Hero WOD “Zachary Tellier” 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 […]
