Easton Personal Training Gym and Nutrition Coaching, Boot Camp, Crossfit Workouts 201703012

Monday
Warm up:   250 Row,  Barbell complex: 5 each Power clean, front squat, push press, 1 back squat 30s hold.  Work for 6 minutes with an empty barbell and a band around your knees. 

Strength Couplet:  (take about 10 minutes to warm up)
Back squat
DB Push Press 

Perform 4 reps for 5 sets, E2MOM 

Met con:
Every 4 minutes, 5 rounds
200m all out row
8 burpees
10 pull ups
Rest if any time is left. 

Gymnastics:
Handstand hold 30s x 6
Hollow Rock 20s on 10s rest x 6
 

 

Tuesday

Warm up/ Work out:  do 2 rounds at warm up pace then 3 rounds at work out pace (Coach will start the clock for your 3 rounds)

2 rounds of :  5 Goblet squats with KB (35/45), 10 KBS (35/45) American Style. 15 pushups  
3 Rounds of (workout pace for time);  10 Goblet Squats, 15 swings, 20 burpees. 

Olympic Lifting:
1. With an Empty Barbell AMRAP 5
Clean Shrug, clean high pull (bend elbows), high hang power clean, hang squat clean, jerk 

2.  1 hang clean, 1 clean.  Build to 80%, (5 minutes)  then do 1 complex, on the minute for 10 minutes

Skill Work:
EMOM 15 :  1. 10 Pistols  2.  Box jump (work on cycle time)  3.  10 Unloaded Barbell Push press (work on bringing the barbell back down to the rack efficiently)

Wednesday

Warm up:  10-9-8-7-6-5-4-3 Ring Row/Push up

Strength/WOD:
5 rounds, as a superset
4 Bench press at 80-85%,  
4 Bent Over Rows (Thanks Steph for the video, your timing was perfect), Heavy. 
400m Row

21-18-15-12-9-6-3 Unbroken Thrusters (65/95)  You must complete each round before moving on to the next.  Do not launch the barbells!!!

E2MOM for 5 sets:  40 DUs, 15 GHD

Thursday

Warm up:  400m Row,  Monster Squat walks (one big square),  Burgener Warm up with empty barbell

Met Con:  
Complex, Row, burpees—AMRAP 15

(2 Power cleans, 4 front rack stepping lunges) x 4  (95/135)
10 burpees over the bar
250 row

3 sets:  a1) 15 back extensions weighted a2) 30s L sit a3) 12 OH sit ups