Easton Gym Personal Training CrossFit Weight Loss Programs WOD 20170515

Easton Personal Training CrossFit  weight loss

MONDAY
Warm up
10 Prone Dislocates
20 air squats
40' Bear crawl
20' walking lunge forward
20' walking lunge backwards
20 Kip Swings
Jumprope practice 3-5 minutes

Kettlebell clean and press ladder
(1-2-3-4-5) x 5 

Every 3 min x 5 rounds:
5 Deadlift (275/185)
15 Push-ups
*Rest remainder of interval*

TUESDAY

Warm Up 1
200m Row
Three rounds of
10 wall balls
5 burpee long jumps
20 ft bear crawl

Warm Up 2
Bear power complex 5 sets
Muscle clean, Front squat, Split Jerk, Back squat, back thruster

Met Con:
21-15-9
Squat Clean and Jerk (155/105)
Box Jump Over

Every Min On The Min x 10 Rounds:
5 Strict Pull-ups
5 Strict Toes-to-bar
both in same minute--scale reps as needed.

Shoulder extension stretches, pigeon pose, seated star, 1 minute each.  

WEDNESDAY
Warm Up
3 Rounds
0:45 work / 0:15 rest
Goblet Squat
Burpee
Ball Slam

EMOM 10 sets:  Pull up progression 5-10 reps
hollow rock
Partner Hollow rock press downs
kip swing
kipping pull up 


6x4 Sumo Deadlift, start sets at 80%, Lift E2M

Wilmot
6 rounds for time of:
50 Air Squats
25 Ring Dips/ring push ups/bar dips (parallettes)
*20 min time cap*

Scale reps as necessary for level of experience. 

Couch Stretch 1 min each
Lat roll 1 min each


THURSDAY
Warm up:
200m Row
20 air squats
20 kbs

Box Squat: 8x3,  E2MOM,  start at 50% and work up as able

3 Rounds for time
20kbs
20 Step ups with KB in goblet hold
20 ab mat sit ups


FRIDAY
Mobility warm up:
Squat Prep, 2 min
20 Squat Dislocates
10 Adductor Stretch (pancake)
10 Cossack lunges
 
Weighted Warm-up
2 Rounds:
6 Kettlebell Cossacks Squats (each side)
6 kb cleans each side
3 Single Arm Overhead Squat (each side) or OH split squat 

Workout:
1 Pause Squat Snatch/Clean On The Min x 15 min
Work up in weight. 
*Barbell starts from ground and pauses at knee. Then, complete movement*

6 Rounds For Time (coach may cap)
30 Double Unders
10 Handstand Push-ups
5 Muscle-ups (CTB or dips)
Lunge, Back Rack, 40 ft (115/75)


SATURDAY
Warm up: (3 rounds)
200 m run
10 ring rows
10 push ups
3 strict pull ups
10 hanging knee raises

1 Rope Climb Every Min On The Min x 10 Rounds (or rotate thru athletes)
Options:  pull to standing, partial climb, full climb, weighted climb, 
legless, weighted legless, L sit

4 Rounds
200m Run
1 min plank
200m Run
1 min hip bridge
200m Run
Max effort strict pull ups (all grips allowed)


 
SUNDAY Oly
500m Row
Burgener Warm up and Skill Transfer Exercises

Cycle thru these complexes for 5 minutes each
Clean Barbell Complex:
  3 Hang Muscle Cleans
  3 Front Squats
  3 High Hang Squat Cleans
  3 Hang Squat Cleans (with hinge at hips)

  Jerk Barbell Complex:
  3 Jerk Balances (moving feet)
  3 Jerk Balances (no moving feet, in receiving position)
  3 Tall Jerk
  3 Split Jerks

Snatch Balance 7x2 On The Min
Work up in weight as tolerated
Warm up with this complex:  Muscle snatch, OHS, Snatch balance x2

Amanda:
9-7-5 Muscle up/Squat Snatch 95/135