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Warm up – 3 Rounds – 5 Cat Camels 10 Scap Only Push-ups 10 Hollow Rocks A) EMOM – 15 minutes Min 1- Right Arm Push Press – 5 – 10 Reps Min 2- Left Arm Push Press – 5 – 10 Reps Min 3- Tuck Jumps x 5 Repeat scale for Tuck Jump – […]
Virtual Whiteboard Warm up – 3 Rounds – 10 Reverse Lunge w/ High Knee Drive 10 Good Mornings 10 Neck Rotations 10 Body Swings w/ shoulder slaps A) Deadlift – 4 x 15 w/ KB or DB B) Pistol x 30-50 for quality Metcon – 16 min AMRAP 5 Sit-ups (Toes to Bar if you […]
Rest day challenge – 3 “P’s” Present, Patient, and Positive!! Drink lots of water and eat some quality food! Keep that immune system going!
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 […]
