Evolution Fit

Evolution Fit Faites passer votre entraînement au niveau supérieur grâce à ce cours d’intensité offert par des entr

La Page Officiel Évolution Fit au Centre Sportif Extrême Évolution,

Nous offrons plusieurs services afin de répondre à tous les besoins. Faites passer votre entraînement au niveau supérieur grâce à ce cours privé d’intensité élevée qui vous permettra d’accroître votre force et votre endurance afin d’améliorer votre condition physique. Cet entraînement est possible autant sur un circuit intérieur

et extérieur par des entraîneurs certifiés. Disponible exclusivement au Centre Sportif Extrême Évolution

06/13/2026

Samedi 13 juin
Strength [9h00]
#1 Lift
On the 4:00 X 4 rounds (Build up)
6 pause front squats (2-2-1)
12 alt.(up) Incline DB’s press (bench 30 degrees)
#2
EMOM 20 min (4 rounds)
1. 10 heavy DB’s walking lunges
2. 5-10 chin-ups supination grip
3. 10 chest supported on bench DB’s row (15-30 degrees)
4. 10 BB Z press
5. REST
TEAM WOD [10h00]
“Triathlon” (with a partner):

Stage #1 – AMRAP 10 min
20 calorie ski
20 synchro KB swing (24/16 kg)
20 GHD sit-ups

REST 5 min

Stage #2 – AMRAP 10 min
20 calorie row
20 synchro Single KB Overhead reverse lunges
20 push press (95/65 lb)

REST 5 min

Stage #3 – AMRAP 10 min
200m run (split the run as you wish)
20 synchro burpees over bar
20 deadlifts (185/125 lb)

06/12/2026

Vendredi 12 juin
#1 Power
On the 3:00 x 5 sets
4 push jerk + 1 split jerk
5 accelerated (with band) KB swing or heavy KB swing
#2 Conditioning
“The mile test”
For time :
Run 1 mile as fast as you can

Then … on the [10:00]

AMRAP 10 min
10 wall ball (25/20 lb)
10 step over box with med ball (24”/20”)
10 med ball overhead Surrender
10 med ball sit-ups
#3 Extra
3 sets
10-20 wipers
60 sec side plank/side
REST 2:00

06/11/2026

jeudi 11 juin
#1 Power
On the 2:00 x 5 sets
3 hang power sn**ches
#2 Sn**ch high pull
On the 3:00 x 3 sets
6 sn**ch high pull (reset after each rep)
#3 Conditioning
AMRAP 10 min
50 Double Unders
5 bar muscle-ups (sc: C2B/pull-ups)
25 feet handstand walk (1 rep = 5 feet, Sc: 5 wall walk)
#4 EXTRA
3 sets
8 BB bent over row (supination grip)
8 DB bicep curls
2:00 REST

06/10/2026

Mercredi 10 juin
#1 Team WOD (with a partner):
For time:
1.2K team run
30 sn**ches (pow or full)
30 ring dips
1.2K team run
30 hang power clean
30 handstand push-ups
1.2K team run
30 push jerk
30 C2B
1.2K team run
30 front squats
30 toes to bar

Time Cap: 40 min
BB: 135/95 lb
#2 Extra
3 sets
12 hollow to V-ups
12/12 side plank rotations
12 Kneeled KB ribbons
REST 2:00

06/09/2026

Mardi 9 juin
#1 Power
On the 3:00 x 5 sets
5 thrusters (speed on the way up is key, if your reps are slow, you miss the point)
1 high jump + 1 side jump L + 1 broad jump
1 high jump + 1 side jump R + 1 broad jump
#2 Conditioning
4 rounds for time:
400m run
50 feet DB’s walking lunges (2x50/35 lbs)
10 burpees over DB’s
10 hang DB’s clean

Time Cap: 20 min
#3 Extra
3 sets
8 BB bench press
8 DB pull over
2:00 REST

06/08/2026

Lundi 8 juin

GYMNASTIC Workshop with Emilie

Handstand and Toes to bar (Extra pull over maybe)
Drills TBA

06/06/2026

Samedi 6 juin
Strength [9h00]
#1 Lift
On the 4:00 X 4 rounds (Build up)
6 zombie squats
6 Incline DB’s press (bench 30 degrees)
#2
EMOM 20 min (4 rounds)
1. 10 heavy DB’s walking lunges
2. 5-10 chin-ups supination grip
3. 10 DB’s renegade row
4. 10 BB Z press
5. REST
TEAM WOD [10h00]
For time: (with a partner):
50 floors stair master
50 calorie row
50 synchro toes to bar
50 burpee box jump (20”)
50 BB push press (115/75 lb)
50 synchro DB step-ups (50/35 lb)

Time Cap: 40 min

06/05/2026

Vendredi 5 juin
#1 Strength
On the 3:00 x 6 sets
3 deadlifts
2-4 pull-overs
#2 Conditioning
3 rounds for reps (60 sec ON / 15 sec OFF)
1.Calorie row
2.KB goblet squats (24/16 kg)
3.Abmat sit-ups
4.KB swing (24/16 kg)
#3 Extra
3 sets
10-20 wipers
60 sec side plank/side
REST 2:00

06/04/2026

jeudi 4 juin
#1 Strength
On the 3:00 x 6 sets
1 clean + 1 hang clean + 1 split jerk
2-4 rope climb (work on tech to be optimal)
#2 Conditioning
AMRAP 16 min (Strict gym)
1 unbroken set of strict pull-ups
5 shuttle sprints (50 feet = 1 rep)
1 unbroken set of strict handstand push-ups
5 shuttle sprints
1 unbroken set of strict ring dips
5 shuttle sprints

Score: total reps of pull-ups + hspu + dips
#3 EXTRA
3 sets
8 BB bent over row (supination grip)
8 DB bicep curls
2:00 REST

06/03/2026

Mercredi 3 juin
#1 Team WOD (with a partner):
For time:
500m team run
50 pull-ups
500m team run
50 DB sn**ch (70/50 lb)
500m team run
50 calorie row
500m team run
150 feet burpee broad jump
500m team run
100m single db walking lunges (70/50 lb)
500m team run
50 wall ball (25/20 lb)

Time Cap: 40 min
*The weights are supposed to be heavy, but doable. Technique before weights!
#2 Extra
3 sets
12 hollow to V-ups
12/12 side plank rotations
12 Kneeled KB ribbons
REST 2:00

Address

2929 BoUlica Des Promenades
Sainte-Marthe-sur-le-Lac, QC
J0N1P0

Opening Hours

Monday 4:30am - 11pm
Tuesday 4:30am - 11pm
Wednesday 4:30am - 11pm
Thursday 4:30am - 11pm
Friday 4:30am - 11pm
Saturday 7am - 8pm
Sunday 7am - 8pm

Telephone

+14509837270

Website

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