Crossfit Gym in Easton MD: Nation Workouts and Boot Camp November 21-

Easton Personal Training Gym

Thanksgiving schedule:  Turkey Day:  10am ONLY  Friday 10am ONLY  Sautrday 9am ONLY no open gym.  Sunday 12pm

Monday

Warm up:  (5 min) 400m Row, T-band, Bear Crawl.  Tabata squats, snatch or clean instruction

 

E2M

1.  Snatch / Clean
60%/2, 65%/2; (70%/2)3

2.   3.  Back Squat
(70%/3)4

 

3.  Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00

C.  AMRAP 3 of Power Cleans, 155/105
Rest 3:00
 
D.  AMRAP 2 of Wallball Shots, 14/20
Rest 2:00

 

Tuesday

1. Conditioning
For time with a partner at a conversational pace

Buy in and Cash out:  500mRow/400mRun

Then, 21 minutes of

1 min airdyne/1 min burpees

1 min KBS/1min weighted step ups

1 min situps/1 min squats

 

Wednesday

Warm up:  (5 min) 400m Row, T-band, Bear Crawl.  Tabata PVC OH squats, snatch or clean instruction

 

1.  Clean Pull(every 30s, all other lifts E2M)
(80%/3)4

2. Clean & Jerk
60%/2
65%/2
(70%/2)3

3.  Front Squat
(70%/3)4

4.  Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups (Dips)
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#) (just get heavier!)

Boot Camp:  1.  5 heavy Deadlifts, 4 goblet squats, 3 pushups (10 minute AMRAP)  2.  Conditioning above:  30 pull ups, 30 light or PVC OH squats, 20 Dips, 20 OHS, 10 dips, 10 OHS.  Not for time.  Use this WOD to get some really good OH mobility work. 

 

Thursday—10am only

21-15-9-15-21 Clean and Jerk (55/75), Burpee over the bar, Double double unders.  Every time you drop the bar, 2 wall walks (so set it down nicely!)

Friday10am only

Conditioning

Move between each exercise without rest,  NOT for time

Bench Press 8 reps

Bent over row, 8 reps

200m run

Handstand taps x20 or hold

T-band series, 8 reps each, once through

200m run

30s squat hold

20 Jumping lunges

200m run

 

Saturday

 

75 Wall balls

15 Pull ups

5 push ups

50 wall balls

10 pull ups

10 push ups

25 Wall balls

5 pullups

15 push ups

All Pull ups are strict

 

10 minutes of Vinyasa

 

Sunday

Warm up: 5 rounds (first 2 at warm up pace, then MOVE IT) 10 each SLRDL, KBS, Pushups, thrusters (unloaded)

E3MOM—these are all supersets.  You have 3 minutes to complete the couplet.  Whatever is left in the 3 minute interval is your rest.

 

1. Deadlift and Bench

5x5 each,  80% and building

Take 10 minutes to break down and set up next lift.  Use this time to get to 80%

 

2. Press and Front Squat

5x5 80% and building

Rest 5 minutes, break down bars

3.  20 wieghted walking lunges and AMRAP strict pull ups in one attempt.

Mobilize.