Easton Personal Training Gym and Nutrition Coaching, Boot Camp, Crossfit Workouts 20170220

Monday

Warm up: Row 500m then,  Tabatas!  KBS, Burpees, Lunges, pushups

Met Con:  FGB

3 rounds, 1 minute at each station

Wall ball 14/20

SDHP (55/75)  (ANY shoulder considerations and you WILL DOKBS)

Box Jumps

Push Press

Row

Rest

 

EMOM (15 min)

2 Position Power clean:  Hang and High Hang

 

Boot Camp: 

5 rounds ofFGB exercises,  30s on 30s Rest.

2k row for Calories

 

 

Tuesday

Warm up:  400m Row, then 3 rounds of10 each:  Push up, ring row, Push press, pvc pass thru, pvc OHS,

 

AMRAPS 10 Minutes of

5 pull ups,

10 kbs

15 situps

20 squats

 

Rest as needed, then

 

4 Sets: 

Banded squat walk 10 step squares

12 Weighted Step ups

10 Man maker rows

10 Muscle snatch or strict presses

 

Mobility as needed

 

Wednesday

Warm up:  Burgener Warm up and skill transfer exercises10 minutes

EMOM 20 Complex

A or B

A.  Snatch Deadlift to above knee (pause),  Power Snatch, OHS,  building (do not use a warm up weight as your first set—Building means get to a working weight and see how high you can get)

 

B.  Clean deadlift to above knee (pause) , power clean,  Front squat (same rules)

 

5k partner row

 

Boot Camp:  3 circuits: 

Legs:  5 Back squats,  40” walking lunges, 200m row(12 minutes)

Arms:  10 each:  push up, ring row, power clean (10 minutes)

Core:  Tabata planks:  front, side, bridge, side

Cardio:  1k row, as hard as possible

 

Thursday 

Get out a box, light kb (for thrusters), heavy kb (for swings), a med ball (14/20)

Warm up:  (equipment first, this is a warm up workout)

2 rounds at warm up pace of:

20 kbs

15 goblet squat

10 burpees

3 rounds at workout pace of:

10 kb thrusters

10 box jumps

10 burpees

 

EMOM 25ish

Min 1 and 2:  200m Sprint

Min 3 6 DB snatch AHAP

Min 45 KTE

Min 5 HS HOLD

 

Friday

 

17.1NO 5pm class—FRIDAY NIGHT LIGHTS

Bootcamp TBA

 

Saturday

Warm up:  Trainers Choice

 

Met Con: 

200m Run

200m Row

1 minute Plank

200m ruun

200m row

1 minute DU

200m Run

200m Row

1 min air squats

 

Repeat 4 times, decreasing the 1 minute to 45s, then 30s, then 15s 

 

Sunday

Warm up:  Bear complex 7 minutes

 

Barbell Dirty 30

30 DL

30 clean

30 push jerks

30 back squats

30 front squats

30 BB roll outs

 

There is no time component to this workout,  go as heavy as possible for each movement.