Easton Personal Training Gym and Nutrition Coaching, Boot Camp, Crossfit Workouts 20170227

Raise your hand if you liked 17.1

Raise your hand if you liked 17.1

Monday

Warm up:  200m Row, then 10x10 step monster walk with bands for 2 squares,  3 rounds of 45s work/15s Rest of:  Push up, PVC OH squat, kbs

Strength Couplet:  10 Min EMOM of

8 Back squats

8 CTB Pull ups

Perform 8 reps of each exercise on alternating minutes for 10 sets

 

Met Con

12 Min AMRAP

8 Push press 85/115

16 box jumps

200m run

 

Gymnastics:

Handstand hold 30s x 6

Hollow Rock 20s on 10s rest x 6

 

Tuesday

 

Warm up:  30s on 30s off of:  KBS, single arm thruster with light dumbbell r/l, PVC OHS

 

Strength Couplet:  10 Min EMOM of

8 Deadlift

8 OHS

Perform 8 reps each on alternating minutes for 10 sets

 

Met Con:

9-7-5-3 Cluster, 200m run (95/135) Do not drop the bar except from hip height

 

Wednesday

 Warm up:  200m Run, 200m Row, then, Burgener Warm up for 6 minutes

 

Met Con:

3 rounds

20 wall Balls

5 strict pull ups

400m Run

 

Olympic Lifting:  EMOM 1 complex

3 Position snatch or clean (floor, below knee, hang)

 

Thursday

Warm up: 

Row/Bike 200

Tabata 8 minutes

Kettle bell swings

Jump rope

Mountain climbers

 

Conditioning:  EMOM, 10 setsKBS (ahap), plank

Perform the movements in the same minute

 

Rowing:  Keeping a steady pace and working with a partner (this is not a race)

250m x 10

 

Mobility:

Couch Stretch 1 min each side

Pigeon 1 min each side

Frog 1 min

Pancake 1 min

20 Scoprion

20 Ironcross

Apley Stretch 45 seconds each side

https://www.youtube.com/watch?v=6aDVkY9uOVk

https://www.youtube.com/watch?v=POW2LkL5ls0

 

Friday

 

17.2

 

Saturday

 

Warm up:  Coach’s Choice

 

Met Con: 30 work/30 rest Alternate, 4 rounds

Burpee

Sit up

Wall ball

Power clean

Rest 1 minute

 

Strength Lift tba

 

Sunday

 

Warm up:  400m Run,  8 minute Bear Complex

 

Met Con:

7 rounds,  every 3 minutes, start a new round

10 Front Squats

8 HSPU

40 DUs

 

 

E2MOM:  Strict press, 8 reps