EvoTeam
Wednesday 8.25.15
Warm up C A. Front Squat 15×2@50% (Speed) w/ 1 min rest B. 10 Rounds 10 Burpee AFAP 30 DU 1 min Rest 10 min Aerobic Cooldown
Tuesday 8.25.15
Warm up C A. Hip Squat Snatch 5×4@50-60% w/ 2 min rest B. Snatch Grip Push Press 4×4@heavy w/ 2 min rest C. DB Split Squat 4×8/ea w/ 2 min rest 12 min EMOM 1:10 C2B 2:30m Sprint@90% 10 min Aerobic...
Monday 8.23.15
Week 1 of 8 Warm up A 5 Rounds w/ 45-1:15 Rest b/t rounds 10 HSPU 10 Deadlifts@60% then.. Rest 3 mins 5 Rounds w/ 1 min rest b/t rounds 150m Row@80% then.. Rest 3 mins 5 Rounds w/ 45s-1:15 Rest b/t rounds 5 MU 10 Deadlifts@60% *Make sure you finish the 5 rounds only under moderate fatigue. Take the longer rest if you need it. then.. Rest 3 mins 5 Rounds w/ 1 min rest b/t rounds 150m Row@80% then… 10min Aerobic Cooldown or Swim 10x25m@75% w/ 45 sec...
Saturday 8.22.15
Warm Up B 8 min AMRAP 5 Box Jump 10 T2B 5/ea DB Snatch Then… Rest 3 mins 8 min AMRAP 500m Row 50 Thruster 45# 20 C2B
Friday 8.21.15
Warm up D A. Back Squat 10RM,10RM -5% w/ 90 sec rest B. Press 10rM, 10RM -5% w/ 90 sec rest 5 Round 150m Row@100% 10 MB Slams 5 Burpee Jump for Max Height Rest 3 mins 10 min Aerobic Cooldown
Wednesday 8.19.15
Warm up C 30 min Aerobic Freestyle *Work on any skill work in circuit fashion.EvoSprint
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