Easton Gym Crossfit and Boot Camp Workouts

MONDAY

Warm up:  250 row, 10 kbs, 5 kb thrusters each arm,  10 walking lunges, 3 sets         

4 Rounds for time:

10 KB Front Rack Box Step-Ups (55/23, 20/18)

15 GHDs/ab mat situps   

20 min EMOM 1 hang clean, 1 clean, building.   

Pull-up/Dip Complex:  5 pull ups, 5 dips,  6 sets,  alternate hand grip each set.

TUESDAY

Warm up:  Row 200-400m
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 push press
5 back squats
5 good mornings

20 min AMRAP: 

10 muscle snatch (55/75),

15 box jumps, 

20 OTB burpees      

 

1k recovery row,  

 

EMOM15:  10 wall balls,  false grip ring row 12,  14 hollow rocks (alternate)

 

Warm up:  20 burpees, then 45s on 15s off of bear crawl, HS hold, Dus x4 setsClean Pull:  5x3, building to 100% clean   21-15-9 Cal row, HSPU, TTBCash out:  100 pistols

 

 

WEDNESDAY

Warm up:  20 burpees, then 45s on 15s off of bear crawl, HS hold, Dus x4 sets 

 

Clean Pull:  5x3, building to 100% clean  

 

21-15-9 Cal row, HSPU, TTB 

 

Cash out:  100 pistols

 

THURSDAY

Warm up:  40' Bear crawl, then10 each SLRDL with dbs, push up, db snatch, goblet squat with db. 

 

EMOM10:  max L-sits,  STS x2    (alternate)

 

EMOM 12:  12 KB swing (Russian),  1 rope climb (alternate)   

 

AMRAP 15:  20 bodyweight back squats, thenCindy

 

FRIDAY

Warm up:  Row 200-400m
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 push press
5 back squats
5 good mornings   

 

5 Rounds for time: 

8 STO,  (95/135)

16 KBS ,  American 35/45

24 pistols    

 

EMOM:  12 wall balls, 7 Deadlifts (in the same minute)    choose the weight so that you can complete all of the work in one minute

 

 

SATURDAY

Warm up: tabatas:  med ball clean, wall ball, ball slam, squat hold over bar x4   

 

AMRAP 3High knees 40',  5 squat jumps   

 

Annie 50-40-30-20-10 Dus/ab mat sit ups

 

4 rounds

500m Row

1 minute plank

500m Row

1 min HS hold

 

 

 

SUNDAY

 

Filthy Fifty

 

 

 

Boot Camp Workouts

Monday:  250 row between each exercise:  20 box jump, 20 wall ball, 20 ring rows, 20 burpee,  20 push ups, 20 sit ups.  Work for 30 minutes

 

Tuesday:  Back squat5x8   AMRAP 20:  10 thrusters, 20 walking lunges,   30 ball slams       EMOM:  150m row,  10 sets.     

 

Wednesday1.  500m row,  50 squats, 40 sit ups, 30 push ups, 20 box jumps2.  1000m Row, 50 thrusters, 30 pull ups for time

 

Thursday:  Push Press 5x8 ,  Jackie100 sit ups for time.

 

Friday: Deadlift:  5x8 100 lateral over the bar burpees2k row for time