CrossFIt Gym Easton MD Group Training Workouts, Boot Camp

Sports Conditioning Easton Gym

MONDAY
Mobility (on your own):  Prone dislocates,  Extended Child’s pose stretch, OHS with PVC facing wall

Warm up (group):  AMRAP 7:  Alternating Tabata:  Wall Ball, Med Ball Clean, Push up, bear crawl.

 

Conditioning (12 min)

15-9-6

Hang power clean (105/155)

Burpee OTB

HSPU

 

Strength(25 min, including warm up)

Bench Press

DB Bent Over Row

10 Box jumps

 

Perform as a superset. EMOM:   Max weight/heightfor each set x (6+10+10) x 5 sets, performing each movement on the start of the minute

 

Accessory (10 min)

10 TGU, as heavy as possible

 

Group stretch to cool down:  Upper body focus. 

 

Boot Camp                                                                                 

WOD1:  Hang Power Clean x 5,  Burpee x 10,  Bear crawl down and backfor 10 minutes

WOD2:  Strength as above

WOD3:  Tabata Planks

 

TUESDAY

Mobility (on your own) 3 ish minutes:  Sun Salutation (https://www.youtube.com/watch?v=LsTpL1LX8bE)

Warm up (group):  EMOM 10

1.       Odd: bike, run, or row

2.       Even: 3 deadlift, 3 front squat, 3 hang muscle clean, 3 push press

 

Conditioning

5 minute AMRAP

10 Thruster/DU(55/75)

Rest 5 minutes

 

5 Minute AMRAP

6 Burpees, 10 air squats

Rest 5 minutes

 

5 min AMRAP

10 AB MAT situps/ KBS (AHAP)

Rest 5 minutes

 

AMRAP 5

Sand bag clean and jerk

 

EMOM 8:  OH KB Carry,  Hollow rock

 

WEDNESDAY

Warm up (group):  EMOM 10

1.       Odd: bike, run, or row

2.       Even: 3 deadlift, 3 front squat, 3 hang muscle clean, 3 push press

 

Strength

Front Squat

KB/DB Push press

 

Perform as a superset. EMOM:   Max weight for each set x (6+6) x 5 sets, performing each movement on the start of the minute

 

Pull up/Dip Complex:

5 Pull ups+ 5 Dips x 6 sets,  strict.  Vary pull up grip each set

 

Progressions:  banded strict pull ups (should be HARD);  use rings only if you can support yourself in the rings WITHOUT a band, otherwise, use parallettes and put them back neatly.  If you can support yourself in the rings, you may perform banded ring dips. 

 

THURSDAY

Mobility:  PVC dislocates, Front rack wrist mobs, T band work,  roll your mid-back

Warm Up 10 minutes (clean complex):  3 each:  Muscle clean, front squat, High hang power clean, hang clean, jerkFirst 5 minutes use an empty bar, Next 5 minutes, add weight in prep for EMOM

 

EMOM:  1 clean 2 jerks, working up in weight

 

Conditioning:

5 Rounds for time

10 OHS (55/75)

15 GHD

500m Row

 

FRIDAY

Warm Up

3 Rounds of:

2 minutes of: Row Moderate, Run moderate, or Bike moderate (shooter’s choice)

10-15 “squat therapy” slow squats against a wall

10 PVC pipe shoulder pass throughs

The Burgener Warm-up with a pvc pipe

 

Conditioning

AMRAP 7

10 Power snatches (55/75)

5 pull ups

 

Strength (20 minutes, 10 to warm up , 10 to work)

Back Squat/Strict Press

 

Using the heaviest weight possible for each set and using 2 barbells (may need to work with a partner) x (6+6) x 5 sets, lifting EMOM.