11.20.2017

Sports Evolution Daily Workout

Mini Band A Skip B Skip Ladder Drills Circuit(s) Side Plank Cook Hip Lift Toe Up Quadruped 5-Sec Iso Knee (x3 each) 5-Sec Iso Push Up (x3 each) 5-Sec Iso Squat Jump (x3 each) Strength (Endurance) Thruster 45 x 20 55 x 15 65 x 10 CFSE Sports WOD: 9 AMRAP: 5 Thrusters 95/65 7 Chest To Bar CFSE Fitness …

11.17.2017 – CrossFit Sports Evolution

Sports Evolution Daily Workout

“Friday Morning Glory” FMR Row 500 M Knee Hug to Lunge Side Lunge Reverse Pivot Kneeling MB Twist Standing Band T’s Prone Crawl Tennis Ball Hip Flexor Piriformis Stretch Mobility WOD: Ankle OHS PVC 2 x 15 OHS (45) 1 x 15 (3 sec Pause Bottom) Barbell Side Lunge (45) 1 x 15 (3 sec Pause Bottom) Good Mornings (45) …

11.16.2017 – CrossFit Sports Evolution

Sports Evolution Daily Workout

“Workout with a Name” WU FMR Mini Band Routine Wall Bridge Wall Plank Ladder Drills Wobble Board 2x 5 T2B 5 Ring Rows 5 Push Ups 5 Air Squats Skill MBC to WB Strength – (Endurance) MBC to WB 3 x 15 (10-20) Unbroken CFSE Sport WOD: 9 Min Cap Complete 3 rounds: 10 Box Jumps 24/20 10 OH Squats …

11.15.2017 – CrossFit Sports Evolution

Sports Evolution Daily Workout

DWU: FMR Lunge w/twist Over and Under Drop Lunge Grasshoppers Plank Breakdown Cook Hip Lift Cross Crawl Skill: KBS Front Rack Mobility Deadlift – Establish 1 RM 5-4-3-2-1 1RM CFSE Sports WOD: 15 EMOTM 1 HC + 1 FS 135/95 3 KBS (24/16 KG) CFSE Fitness WOD: 15 EMOTM 1 HC + 1 FS (110/70) 3 KBS (20/12 KG)

11.14.2017 – CrossFit Sports Evolution

Sports Evolution Daily Workout

WU 2 x FMR 30 sec Wall Sit 30 sec Plank 30 sec Side Plank 5 Burpee Broad Jumps Strength: Push press 3 x 15 30-45 sec rest CrossFit SE Sport WOD: For Time: 1,000 M Row 20 OH Lunge (20) 5 Kipping Pull Ups 20 OH Lunge (20) 10 Kipping Pull Ups 20 OH Lunge (20) 15 Kipping Pulls …

10.31.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: Walk toes up/down Knee Hug Over & Under Drop Lunge Push up Rotation MB Seated Rotation Shoulder Rotation Strength: Deadlift 3×10 90 sec rest Lunge 3×10 each leg 90 sec rest CFSE Sport WOD: For Time: SDHP 9x6x3 Push Jerk 9x6x3 *5 Burpees

10.28.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: Walk toes up/down Knee Hug Over & Under Drop Lunge Push up Rotation MB Seated Rotation Shoulder Rotation CFSE Sport WOD: OPEN GYM

10.26.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: A – Skip B – Skip Frank Walks Knee Hugs Carioca Over Under Side Shuffle Arm Swings CFSE Sport WOD: Time Trial: Row 1000m Then TABATA 15 on/15 off Burpees Push Jerk

10.24.2016 Performance Training

Sports Evolution Daily Workout

Dynamic Warm up: A-skip B-skip Ladder Drills Circuit 3×15: Side Plank Cook Hip Lift Toe up Quadruped Strength: Thruster 45×20 55×20 65×15 Weighted GHD 3×15 CFSE Sport WOD: 9 minute AMRAP: 9 – Deadlift 135/95 18 – Double Unders/54 Singles