EVOLVE Vault
Table of Contents
Sandbag Workouts:
- Sandbag Sesh
- Sandbag Sesh 2
- Sandbag Sesh 3
- Sandbag Sesh 3A
- Sandbag Sesh 4
- Sandbag Sesh 5 - Partner WOD
Informational Videos:
Yoga Classes:
- Post-Workout Asana
- Chill Yoga
- Power Flow Yoga
- Yoga: Power Balance
- Yoga Yin Yang
- 30 Minute Vinyasa
- Cool Down (25 Minutes)
Partner Workouts:
Other Workouts:
Sandbag Sesh
EMOM to failure
0:00 4 power cleans + 1 burpee over bag
1:00 4 power cleans + 2 burpee over bag
2:00 4 power cleans + 3 burpee over bag
Repeat this sequence until you can no longer complete burpees with it the 1 minute
Sandbag Sesh 2
14-12-10-8-6-4-2
Sandbag clean and press
Sandbag drag
For time
Sandbag Sesh 3
5 Rounds
20 SB over shoulder toss
20 SB lateral toss
20 SB zercher squats
Sandbag Sesh 3A
5 rounds
4 minutes of stadium
10 over the shoulder toss
10 lateral toss
10 zercher squat
Sandbag Sesh 4
For Time
20-18-16-14-12-10-8-6-4-2
Sandbag (or dumbbell) clusters
4 stadiums between each set.
Sandbag Sesh 5 - Partner WOD
FOR TIME
P1 = Sandbag work, TIMER
P2 = Stadium repeats
2 rounds - 4 rounds - 6 rounds - 4 rounds - 2 rounds
5 sandbag burpee, 10 sandbag rows
Instructions: partner 1 will begin by completing 2 rounds of 5 burpees and 10 rows, while partner 2 is climbing the stadium. Once partner 1 has completed 2 sets, they will switch positions. Then move on to 4 rounds each, then switch. And continue this sequence.
The Conventional Deadlift
Do, dont's, and technique drills
How to Build a Smart Warmup
Check out this video to learn more about how to construct a simple and effective warm up.
Yoga: Post-Workout Asana
Half-hour post-workout stretch and flow
Yoga: Chill
1-hour gentle and restorative yoga class
Yoga: Power Flow
1-hour energizing power flow yoga workout
Yoga: Power Balance
An energetic flow incorporating balances of all types.
Yoga: Yin/Yang
Spend half the time with more movement, and the second half with more stretching
Build heat for longer holds
30 minute Vinyasa
30 minute vinyasa flow
Cool Down (25 minutes)
Cool Down (25 minutes)
Partner Chipper
FOR TIME
One partner working, one partner resting. Once each 100 reps are chipped away, run 400m together before moving on to the next movement.
100 push ups
100 rock n roll ups
100 jump squats
100 V-ups
100 pop jacks
Weighted Vest Workout
Scale this one down and do it with body weight only!
Complete 4 rounds for time of:
10 burpee
20 step ups
20 sit ups
20 dips
30 walking lunge
200 meter run
Weighted vest recommendations -
Women: 12-16 pounds
Men: 20-24 pounds
Show Your EVOLVE Pride
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