Easton Gym Personal Training CrossFit Weight Loss Programs 2017017

Kickstart is coming!  28 Days, 10-15 pounds!  

Kickstart is coming!  28 Days, 10-15 pounds!  

Monday 
Running warm up:
Row 200m
HI knee skips
Broad jumps
Spider Man Lunges
Hamstring Mobility

Run:  60s Run,  20s Rest x10

Met Con:  5 Rounds
10 Handstand push ups
30 DUs

Tuesday
Warm up:  Run/Row 200m,  Banded monster walks (10x10),  10 each, 3 rounds:  pull ups, push ups, sit ups, squats.  Wrist and ankle mobs

Find 1RM Front Squat

KB/db Clean and press Ladders:
(1-2-3-4)x 4 heavier than last week

Met Con
20 Wall balls
10 power cleans
5 CTB
Rest as long as you work.  Coach determines how many rounds

Wednesday

Warm up:  400m Row,  Group Burgener and shoulder mobility

E2MOM 18,  1 Snatch pull, 1 snatch,  1 OHS 70% Snatch

18 Min Amrap:

2 kb clean, 4 single arm squats, , 6 stepping lunges, 10 kbs (right and left)

200m Row

 Thursday

Warm up:  200run/row,  PVC mobility, then 8 minute amrap of SA DB thruster x 5 each side, 10 goblet squats,  10 burpees

Barbell push press,  5-5-5-5-5, building to 5rm for the day

AMRAPS:  5 minutes each, 3 minutes rest,  3 rounds

20 air squats

10 Power snatch (95/65)

Friday

Warm up:  500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups

Squat therapy

Back Squats:

5x5 Tempo Front Squats (4221) Every 3 Min—start at 60%, build if possible.

4 = 4 second descent

2 = 2 second pause at bottom

2 = 2 second ascent

1 = 1 second pause at top

 

21-18-15-12-9-6-3clean pulls, OHS 55/75

Saturday:

The Seven