Easton Gym Personal Training CrossFit Boot Camp 20170410

It's Kick Start time again!  Register now.  $199  Recipes, Meal Planning, Weekly Meetings, Guaranteed Results. 

It's Kick Start time again!  Register now.  $199  Recipes, Meal Planning, Weekly Meetings, Guaranteed Results. 

Monday
Warm up:  10 mn AMRAP
Row 250m (easy pace)
12 Goblet Squats
9 Russian Kettlebell Swings
6 Pushups
40 ft Single Arm Overhead Walking (each arm)

EMOM:  30 minutes
200m easy jog
10 Wall Balls 14/20 if you didn’t compete, 10/14 if you did
ME strict pull ups
2 TGU


Tuesday
Warm up:  25 swings,  10 high pulls r/l, 40” OH Walking lunge r/l  AMRAP 8
Skill work:  One arm swings, double swings:  
EMOM 10 1. 5R/5L, 2. Db KB swing
Met con:  KB clean and press ladders:
Establish a 5 rm KB clean and press then
(1-2-3) x5 kb clean and press (NOT jerk)
12 min AMRAP
15 swings, 10 goblet squats, 5 burpees
Wednesday
Warm up/Met Con:
5 Rounds 250 Row,  20 KBS, 15 Goblet squats, 10 OH walking lunges (switch hands at 5)
20 Minutes to establish a 1rm Deadlift
Post Deadlift:  3 rounds, time permitting
ME Strict pullup
200m run
ME HS hold
200m run

Thursday
Warm up
3 Rounds
20 Single unders
7 Ketttlebell Deadlifts
5 Ring Rows
3 Pull Ups (strict)

Met con 1
10!  Ring row, ring push up, 200m run between rounds re

Met Con 2
21-15-9 Ball slam, box jump

Friday
Warm up:  coach’s choice
Fran warm up:  5 squat clean thrusters from hang, 3 pull ups x 5  followed by 5-10 minutes of mobility. 
"Fran" 
21-15-9
Thrusters 95#/65#
Pullups

Saturday
5 Rounds For Time
Run 800 meters
30 Kettlebell Swings (32/24kg)
30 box jumps

Mobility:
Instep Stretch 1 min each side
Pancake 1 min
Frog 1 min
Seated Forward Fold
Lat/Tri Smash 1 min each side
Quad Smash 1 min each side
Couch Stretch 1 min each side
Chest Stretch 1 min each side

Sunday
Easter--do this at home!  Gym is closed.  Post results to comments

Blackjack:   add to 21

  • For Time
  • 20 Push-Ups, 1 Sit-Ups
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • ...continue this pattern until...
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Ups, 20 Sit-Ups