Easton Personal Training Gym and Nutrition Coaching, Balanced Habits, CrossFit Workouts

 

MONDAY

Warm up:  200m Row,  Bear Crawl, inchworm, squat walks, Then  5 bear complexes and a 30s Handstand hold x5

Strength Couplet:   Push Press and Pull ups
EMOM 5x5 Perform 5 pull ups or 5 push presses (80ish percent of 1rm or build)  If you can do 5 pull ups with ease, please weight them.   (set clock for 10 minutes)  Take several minutes to work up to your working Push press set

Strength 2:  Back squats
Perform 2 back squats every 2 minutes, building to a 2RM or a possible new 1 RM

Met Con
10 minutes 45s work, 15s rest
Ball Slam, Row for calories…Score is total calories. 

Tuesday

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

Complex:  AMRAP 20:  (135/95)
Power Clean
Front Squat
2 Stepping Lunges
1 push jerk

Met Con:
3rft of 200m Run 7 Chest to bar pull ups,  7 thrusters (65/95)

Wednesday

Warm up:  400m Row, then 20s Work 10s Rest of:  air squat, sit up, push up, strict pull ups  (8 min)

Strength
Front Squat:  (find 2 rep max for the day, possibly a new 1rm)  

Met Con:  3 rounds for time
20 Push ups
30 Cal Row
40 DU’s

Then, after last set 50 Vups

Bootcamp:  4 rounds of 500m row,  40 squats, 30 sit ups, 20 push ups 10 pull ups

Thursday

Warm up:  
Row 400m
Bear crawl, spider man, burpee tuck jumps (down and back with all movements)

Chipper:
40 Jumping pull ups
40 Box Jumps
30 Ring rows
30 Box jumps
20 Pull ups
20 BJ
10 strict pull ups
10 burpee box jump overs

Rest, then 1k row benchmark

3x10 BB roll outs
 

Boot Camp:  AMRAP 30:  10 reps each, rotating:  Box jumps, Ring rows, Wallking lunges, push up, barbell back squat (PYOW),  DB push press

 

Friday:  17.5

Saturday TBA

Sunday
 
EMOM:  alternate:  10 banded goodmornings, 10 banded kbs

Power clean
Warm up sets:  5@50%, 5@60%  3 reps at each percentage 65-70-75.  Do this for 5 sets (9 reps per set)

 EMOM:  1 Snatch Balance 1 OHS,  building

Met Con:  5 rounds for time of:  
Empty barbell jumping squats x10
Burpee over the bar x8
Jumping lunges (plyo) x 6 (if you step, use dbs)
 


 


 

Personal Training Easton Gym